Coronavirus: Over 65s hit hardest by shut gyms get daily lockdown workouts

Over 65s are most likely to be hit hardest by the government’s decision to keep gyms shut but new workouts like ‘wall snow angels’ and lifts involving cans of beans, have been created to keep them fit at home.

People aged 70+ are gyms' most frequent visitors - on average making eight visits to the gym every month – that’s more times than people in their early 20s who only get to the gym 6.5 times, according to research by Nuffield Health.

So to maintain the physical fitness of Britain’s elderly, while gyms remain closed and shielding continues, the charity Age UK has got together with Nuffield Health to come up with a week of physical activities for older people of all different abilities. The simple exercises can be done at home with household items such as chairs and cans of beans.

Mondays is all about chair squats, Tuesdays is for ‘The Stork’ and leg raising, Wednesdays it’s stair stepping, Thursdays brings wall snow angels - with your back against the wall as you raise your arms and on Fridays it's time for rotations and some hip twisting.

On Saturdays you can search your cupboards for a can of beans or tomatoes to raise over your head and there’s no time to rest on Sundays as it’s the day of wall push ups.

Exercises boost 'emotional wellbeing' as well as fitness

Stephen Macconville, fitness lead at Nuffield Health who created the routine, recommends older people try to keep physically active “throughout the week to stay healthy”.

“It is important to use our muscles regularly to maintain bone strength, muscle strength, coordination, keep the heart healthy and improve sleep. But there are many other important benefits to exercising such as building self-confidence and good emotional wellbeing.”

As with any new physical activity, older people are advised to do what they can and start slowly. While it is okay to “push yourself a little bit”, Age UK advises people not to do anything that doesn’t feel comfortable and “trust your instincts about your own limits”.

Individuals should stop if you are feeling any pain or lightheaded and make sure to rest and stay hydrated. But a little soreness in muscles and joints after exercise is quite normal for the first day or two.

Caroline Abrahams, charity director at Age UK, said: “Being even modestly active helps give you a boost and this is particularly important during lockdown.

"Even if you don’t feel able to complete all the activities then things such as gardening, dancing, some simple chair or bed based stretches, a light stroll around the garden or in different rooms in the house are all good pick-me-ups.

“Something as simple as standing up regularly can help. Never underestimate the difference even a small amount of movement can make.”

Monday: Chair squats

• Stand in front of a chair with your feet as far apart as your hips. Bend your knees while keeping your shoulders and chest upright.

• Lower your bottom slowly (four seconds) so you sit down. Then push your body back up to return to a standing position (two to four seconds). Try to avoid using your hands.

• Aim to perform these five to ten times or for a duration of 20-60 seconds, take a rest after for 40-60 seconds. Repeat this action two to five times. If you don’t feel like you can do this exercise in full, just try bending your legs a little until you feel you can go further, then work towards the full activity.

Tuesday: The Stork

• Stand facing a non-moveable chair or surface for support if needed. Warm up with a slow march for one minute, gradually raising your knees higher. With your arms at your side, slowly lift your left foot and balance on your right foot for ten seconds. Slowly lower your left foot and repeat with your right foot.

• Aim to build up the duration by five seconds each time as you feel more comfortable. To increase difficulty, try raising your hand above your head on the same side or slowly swinging your arms like you’re running. Repeat on both legs three to five times each.

Wednesday: Stair stepping

• Stand in front of a staircase or step and step up with your right foot, then up with your left. Then step back down with your right, then back down with your left. Try to repeat ten times or for a period of 20-60 seconds.

• Take a rest before changing the leading foot. If you need a little support, hold on gently to the railing, or gently touch the wall with your finger tip. If this is comfortable, to increase difficulty, hold some weight in each hand such as a can of beans.

• Try to perform these two to five times, take a break for 40-60 seconds before repeating again.

Thursday: Wall snow angels

• Stand with your upper back, head, bottom and heels against the wall. Start with your hands out to the side with your palms facing outwards.

• Whilst maintaining contact with the wall, slowly raise your hands above your head, stretching as wide and as high as possible. Slowly return to your starting position and then repeat.

• Aim to complete 5-10 times. Perform this 2-3 times, take a break for 40-60 seconds before repeating again.

Friday: Rotations

• Holding a stick or broom horizontally behind your head, stand with your feet hip width apart and your knees slightly bent. (If you don’t have a broom, put your hands on your shoulders keeping your arms at 90 degrees).

• Keeping the broom straight, turn to your right as far as comfortable, twisting through your hips. Then slowly turn to the other side, building up your range of movement.

• Repeat 10-20 times. Perform this 2-5 times, take a break for 40-60 seconds before repeating again.

Saturday: Overhead lifts

• In a standing position hold 2 evenly weighted objects like cans of beans. Start with your hands down by your sides and your palms facing away from you.

• Keeping your elbows by your side, slowly bring the objects up to your shoulders then slowly extend your arms above your head.

• Reverse the action until your hands are back by your side. Repeat the movement 5-10 times.

• Perform this 2-5 times, take a break for 40-60 seconds before repeating again.

Sunday: Wall push-ups

• Stand at arm’s length in front of a wall. Lean forward slightly and put your palms flat on the wall at shoulder height. Have your feet closer to the wall. If you want more of a challenge have your feet further back from the wall.

• Keep your feet planted as you slowly bring your body towards the wall, aiming to keep your body straight. Gently push yourself back so that your arms are straight again. Aim for 5-10 slow repetitions.

• Perform this 2-5 times, take a break for 40-60 seconds before repeating again.