The King's Award for Voluntary Service 2024
Exercise_Videos_chk
Home Exercise Programme - Alex & Steve's Videos
Introduction
Hi everyone we hope you are well and taking care of yourselves, eating well (including a diet of fresh fruit and vegetables) and staying hydrated with water.
We are missing each and every one of you. So much that we have created a home exercise programme to help keep you focused on your daily activity and weekly fitness.
Please check that the following videos are appropriate for you before attempting them.
Keep Smiling, Stay Safe and we will speak to you soon. With best wishes from the Team
TEA EXERCISE - PRESENTED BY STEVE (MONDAY LTC & THURS AM)
YOU DON'T HAVE TO DO YOUR EXERCISE ALL IN ONE GO, YOU CAN BREAK IT UP THROUGHOUT THE DAY. AND HERE ARE A FEW THINGS YOU CAN DO WHILST MAKING A CUP OF TEA.
BALANCE 1 – PRESENTED BY STEVE (MONDAY LTC AND THURSDAY AM)
THESE BALANCE EXERCISES ARE PRIMARILY INTENDED FOR LTC MEMBERS, BUT CAN BE PERFORMED BY ANYONE.
• HAVE SOMETHING SAFE/STABLE TO HOLD ON TO IF REQUIRED
• ONLY DO WHAT YOU FEEL CONFIDENT TO DO
• TAKE THE OPTION THAT SUITS YOU
• LISTEN TO THE TEACHING POINTS, AND
• DON’T SHOW OFF LIKE STEVE DOES
PLEASE ENSURE YOU:
• CARRY OUT THE EXERCISE IN A SAFE ENVIRONMENT• HAVE SOMETHING SAFE/STABLE TO HOLD ON TO IF REQUIRED
• ONLY DO WHAT YOU FEEL CONFIDENT TO DO
• TAKE THE OPTION THAT SUITS YOU
• LISTEN TO THE TEACHING POINTS, AND
• DON’T SHOW OFF LIKE STEVE DOES
BALANCE 2 - PRESENTED BY ALEX (MONDAY AM AND MONDAY LTC)
THESE BALANCE EXERCISES ARE PRIMARILY INTENDED FOR LTC MEMBERS, BUT CAN BE PERFORMED BY ANYONE.
• HAVE SOMETHING SAFE/STABLE TO HOLD ON TO IF REQUIRED
• ONLY DO WHAT YOU FEEL CONFIDENT TO DO
• TAKE THE OPTION THAT SUITS YOU
• LISTEN TO THE TEACHING POINTS
PLEASE ENSURE YOU:
• CARRY OUT THE EXERCISE IN A SAFE ENVIRONMENT• HAVE SOMETHING SAFE/STABLE TO HOLD ON TO IF REQUIRED
• ONLY DO WHAT YOU FEEL CONFIDENT TO DO
• TAKE THE OPTION THAT SUITS YOU
• LISTEN TO THE TEACHING POINTS
WARM UP – PRESENTED BY ALEX AND STEVE
THIS WARM UP IS SUITABLE FOR LTC AND MAINTENANCE SESSION MEMBERS
• FIND A SAFE PLACE TO WARM UP
• YOU CAN DO THIS WARM UP STANDING OR SEATED
• IT IS REALLY IMPORTANT THAT YOU WORK TO YOUR OWN LEVEL
• ONLY DO AS MUCH AS YOU CAN DO
• DO NOT EXCEED A RATE OF PERCEIVED EXERTION ABOVE 3 OR 4 OUT OF 10
• LISTEN TO THE TEACHING POINTS
• FIND A SAFE PLACE TO WARM UP
• YOU CAN DO THIS WARM UP STANDING OR SEATED
• IT IS REALLY IMPORTANT THAT YOU WORK TO YOUR OWN LEVEL
• ONLY DO AS MUCH AS YOU CAN DO
• DO NOT EXCEED A RATE OF PERCEIVED EXERTION ABOVE 3 OR 4 OUT OF 10
• LISTEN TO THE TEACHING POINTS
STRETCHES – PRESENTED BY ALEX AND STEVE
IMPORTANT:
ALEX AND STEVE HOLD SOME STRETCHES FOR LONGER THAN YOU WOULD NORMALLY HOLD A STRETCH IN ORDER TO CONVEY ALL TEACHING POINTS. YOU MAY WISH TO WATCH THIS VIDEO BEFORE DOING ANYTHING IN ORDER TO FAMILIARISE YOURSELF WITH THE STRETCHES.
IMPORTANT: DO NOT STRETCH WITHOUT AT LEAST MOBILISING JOINTS AND WARMING UP MUSCLES. PERHAPS STRETCH AFTER A WALK, SOME GARDENING OR OTHER ACTIVITY, OR YOU CAN DO SOME OR ALL OF THE WARM UP VIDEO OR WARM UP EXERCISE SHEET FIRST.
• CARRY OUT STRETCHING IN A SAFE ENVIRONMENT
• MAKE SURE YOU HAVE SOMETHING SAFE/STABLE TO HOLD ON TO IF REQUIRED
• CHOOSE SEATED OR STANDING STRETCHES TO SUIT YOUR ABILITY
• HOLD STRETCHES FOR BETWEEN 10 AND 20 SECONDS
IMPORTANT: DO NOT STRETCH WITHOUT AT LEAST MOBILISING JOINTS AND WARMING UP MUSCLES. PERHAPS STRETCH AFTER A WALK, SOME GARDENING OR OTHER ACTIVITY, OR YOU CAN DO SOME OR ALL OF THE WARM UP VIDEO OR WARM UP EXERCISE SHEET FIRST.
• CARRY OUT STRETCHING IN A SAFE ENVIRONMENT
• MAKE SURE YOU HAVE SOMETHING SAFE/STABLE TO HOLD ON TO IF REQUIRED
• CHOOSE SEATED OR STANDING STRETCHES TO SUIT YOUR ABILITY
• HOLD STRETCHES FOR BETWEEN 10 AND 20 SECONDS