exercise at home

Lockdown exercise ideas

Things are looking a little different this year:

How are you going with your lockdown exercise? Gyms are shut, team sports are on hold and exercises classes have been cancelled. It comes as no surprise that many of you are missing your exercise regime! Lockdown exercise is not what we are used to but we can make do with the resources we have.

The joy of movement:

I’m sure I don’t need to tell you the benefits of moving your body. Not only does exercise keep you physically-healthy but it is integral to mental health. It has positive impacts on stress, pain and sleep.
Make sure you get outside for your allocated one hour of exercise. This could be on the footpath, beach or bike. I have made a list of lockdown exercise ideas to increase your daily activity. Lets get those endorphins flowing!

Body-weight exercise:

Pick a body-weighted exercise to do every hour. This could be:
  • Squats
  • Glute bridges
  • Lunges
  • Wall push-ups
  • Tricep dips
You’ll need less than five minutes to complete this. It’s an excellent strategy for time-poor people. This is a great way to give your body and mind a much needed break!

Online yoga:

Online yoga is a wonderful form of lockdown exercise. Regular yoga can provide a multitude of health benefits including:
  • Improved flexibility
  • Greater balance
  • Stress relief
  • Increased energy
  • Better sleep

There are a number of different yoga styles to suit every individual. From high energy vinyasa, to slow flow and stretchy yin yoga. Check out our good friends at Kalpita Yoga. Be sure to have a go at their free videos: https://www.kalpitayoga.com.au


Skipping is an excellent form of cardiovascular exercise. Make sure you start with short intervals and build up slowly. Skipping certainly is harder than it looks! Make sure you protect your joints by wearing supportive shoes. 



HIIT (High Intensity Interval Training) is great for increasing your heart rate. One main benefit is that it doesn’t require equipment other than a timer. There are different apps available to help customise your workouts. 



Already used up your hour outside with a walk/run? You might consider getting yourself a static exercise bike. Set yourself up in front of the TV or turn up the music. Lycra is optional!

PMPP lockdown exercise options:

We love online exercise and have had a great response to our Zoom classes. As Physiotherapists, safe and effective movement is always front of mind for us. It is important we are able to watch your technique and provide exercise modifications. We have recently started pre and post natal classes. Keep an eye out for our new sessions. These include “stretch and roll” (you’ll need a foam roller), upper limb work out, lower limb work out and core work out.

Our Physiotherapy team is always available to help determine which exercise class is most beneficial for you.


I’ve saved the best for last . . dance! 

Yes that’s right. Put your favourite music on and dance like no one is watching. You could have a little dance party on Zoom. Courtney (reception staff and dancer extraordinaire) suggested a fun zoom game. This involves each person choosing a dance move and the others following along (or attempting to!)


~ Sarah Jarvie

You may also find this article helpful. It is called “Covid-19: strategies to manage working from home” by our Psychologist, Tess.


yoga mat


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