Over the warm summer, the Abbey Mobile Physio team have enjoyed working with some of our clients from the comfort of their own gardens – and if you’ve spent any time outside last week, you might have found it hard to believe that autumn is upon us!
But as the nights draw in and the temperature starts to drop, you – like many of our clients – might be less inclined to spend much time outside. Dropping your daily stroll on the chillier autumn days in favour of staying snug inside might not be a bad idea, but losing the habit entirely can impact your long-term health and fitness over the course of weeks and months. Just as skipping tooth brushing might go unnoticed for one day, over the course of a week, a month (or a year!), you’ll notice the difference. So we want to encourage you to get moving more this September.
As our bodies naturally weaken with age, it’s important to keep up some level of daily exercise or activity to keep ourselves mobile – even more so for those managing the effects and symptoms of stroke, multiple sclerosis, Parkinson’s, heart conditions, COPD, and general frailty.
Before the autumn arrives in full force, why not get ahead of the dip in motivation and start a short routine of exercises that you know you can achieve and enjoy indoors every day through the season? Here are some of my favourites to get you moving more…
Knee extensions in seated
From a seated position, straighten out one knee at a time. Hold it out straight for 3 seconds, then return it back down and alternate to the other knee. Do 10 repetitions, 3 times a day.
Sit to stand practice
This is a great functional exercise and uses the whole body.
From a seated position, push your hands on the arm rest and stand up into an upright position. Hold for 3 seconds, then control yourself back down into the chair (not flopping back). Do 5 repetitions, 3 times a day.
For those who want to make it harder, try doing this without pushing your hands on the arm rest.
High knee march
This is tricky for those with poor balance so do not attempt if you are at high risk of falls.
From a standing position, lift your knee up to a 90-degree angle. Hold this position for 5 seconds, then repeat this on the other side. Do 5 repetitions, 3 times a day.
*Be sure to consult your healthcare provider before attempting these exercises by yourself – and know your limits.
At Abbey Mobile Physio, we know there can be barriers to starting a daily exercise routine: not knowing where to start, struggling with your balance or confidence, or even feeling unable to move at all due to being bed or chair bound. We also know how valuable it can be to have someone work alongside you, encourage you, and be there to physically support you when you need it.
Because of this, we provide exercise rehabilitation and physiotherapy where you’re most comfortable: at home.
Our exercise plans are tailored specifically for each of our patients and their individual needs, incorporating a range of safe exercises to practise independently as well as more challenging exercises to complete under the supervision of our rehabilitation trainer.
You can find more information about Abbey Mobile Physio or contact us to book an initial consultation at www.abbeymobilephysio.co.uk.
We look forward to helping you move more this September!
Ben Shum
Physiotherapist and Founder of Abbey Mobile Physio