Want to shake up your exercise routine? Here's a spicy workout you can do from home | HerCanberra

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Want to shake up your exercise routine? Here’s a spicy workout you can do from home

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Accessible, effective, efficient, and FREE.

Did you know exercise is one of the most beneficial ways to improve your mental health? Have you heard of serotonin and endorphins? These “feel-good” chemicals are released when you exercise – and can help manage stress, boost your mood, improve sleep AND protect you against mental health conditions like depression and anxiety.

There’s no “best time to exercise”. It’s as simple as  “exercise when it suits you, so you adhere to the program consistently”. Consistency, progressive overload, and “accumulative stacking” week upon week is the only way you see results (whatever result you are searching for).

I did my lounge room workout today after I packed the kids’ school lunches. Grab that old can of pumpkin soup, and some hand weights and let’s get started. It’s spring – and we are bringing the workout to you, Canberra!

The Her Canberra ACTIVE lounge room workouts are a combination of Pilates, pelvic floor exercises, and Mild Intensity Interval Training (MIIT), in a circuit-type format.  If you don’t have 12 to 15 minutes, or if your function is low, you can break the workout into two lots of six minutes (morning and night).

Pilates is therapeutic, functional, challenging, and fun; while being very accessible (hello comfy lounge room!). The magic happens when you focus on form, alignment, and breath. You can print this week’s “Lounge Room Workout” here.

1) Pilates pelvic curl – two sets, 10 reps

2) Alternate hip extension in 4 point kneeling– two sets, 10 reps.

3) Pilates swimming (Level Three)– two set, 10 reps.

4) Pilates side twist – two sets, 10 reps.

5) Squat to stand to heel raise – two sets, 10 reps.

6) Single leg squat – two sets, 10 reps.

7) Cat and camel pose – two sets, 10 reps.

If you need a modified program, let me know—email kirra@capitalhydrotherapy.com.au. Please note that this is generic exercise advice for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.

Can you find 12 to 15 minutes to move today?


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 dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.

Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.

If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!

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