The cosy 10 minute at-home workout you didn’t know you needed

Posted on 19 May, 2023

How did you go with Her Canberra’s Move for 10 program last week?

Did you know 12% of depression cases could have been prevented with just one hour of exercise a week? Winter is about to hit, could you find one hour in your week?

Yes—don’t worry, this magical hour can be broken up into bite-size chucks: five-minute, 10-minute, or 15-minute blocks.  What can you manage?

Exercise isn’t easy for many people, often pain stops many of us from getting active and being social during the winter season (especially for those with chronic joint pain)—and 53.8% of people living with chronic pain are women. That’s 1.81 million women.  And 45% of people living with chronic pain also experience depression or anxiety.

Let’s find 10 minutes of exercise today in your warm cosy lounge room.

Here are some hacks to get you started:

1. Be organised. Have your shoes and exercise kit ready to go in the morning, setting yourself up for success is important.
2. Have appropriate footwear before you get started, to prevent injuries. I’d recommend going to your local Athletes Foot and get your foot analysed. Prevention is better than treatment!
3. See your local Allied Health Professional to assess biomechanical deficiencies, assess opposing muscle groups (weak/strong), and so on. Again—prevention is your friend…
4. Start small.  A 10 minute circuit is a great starting point.

Over the next couple of months, we are going to help you through the colder months. At HerCanberra we like to make it easy for you—you can print this week’s Move for 10 program here.

1) Prone Back Extension: Superman—two sets, 10 reps.

2) Resisted Clam Shells (up on two, down on one)—two sets, 10 reps.

3) Sit to Stand with Resisted Hip External Rotation—two sets, 10 reps.

4) Single Leg Squat with Hip Abduction—two sets, 10 reps.

5) Resisted Flexion Wall Slides—two sets, 10 reps.

If you need a modified program, let me know. It’s the simple habits that often stick. Can you find 10 minutes today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.