If you haven’t been physically active for a long time, but want to start, begin by doing simple movements that wake up your joints and muscles.
First, set a goal, such as completing 3, 5-minute segments of movements: One in the morning, one in the afternoon, and one in the evening. Do this 3 times per week.
Once you reach this goal, work up to 3, 10-minute segments 3 times per week. Then increase that to 5 times per week and so on.
Here are some examples to try after you’ve talked it over with your healthcare provider:
Stand or sit in a chair and march in place for 2 minutes while you’re watching TV.
Stand or walk around whenever you’re talking on your phone.
If you can stand comfortably, hold on to your kitchen counter and raise your heels and stand on your toes. Repeat this movement for 1-2 minutes.
Use a soup can or a 1-pound bag of dried beans as a hand weight and do 10 bicep curls on each side.
Do 5 or 10 stand-and-sit exercises. (Sit in a sturdy chair that won’t move easily. Rise from the chair using your lower muscles, not your arms. Sit down again. This completes 1 rep.)
Stand or sit in a chair and raise your arms straight out in front of you as if you were stiffly holding a broomstick. Raise the “broomstick” over your head, then lower it. Repeat 5-10 times.
Put on your favorite song and sway or dance to the beat.
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