‘Enlightening Conversations’ - Exercise Physiology
Over 60 and following the government guidelines to staying home doesn’t mean you can’t be looking after your physical self. I chatted to exercise physiologist Scott Connolly from Ontrac Bowral about what you can be doing at home to maintain strength and balance during the isolation period.
For many of the senior community members who are use to visiting Ontrac or other local services for a rehabilitation and strengthening program, what top exercises do you recommend they can do safely in the comfort of their own home?
I’d say my number one favourite exercise is the very basic but functional sit-to-stand exercise from a chair, ideally without using your hands, the others I really like to encourage are single leg balance (or a version thereof), calf raises, wall push ups and just a big stretch lifting your hands over your head.
Reduced proprioception and balance is one of the issues you regularly address with clients. Can they perform any balance training exercises themselves while in isolation?
A heap of them actually! Exercises such as heel toe standing, single leg balance, calf raises, high knee marching, side steps, stepping over pens pretending they are high steps, leg swings forwards and sideways – if clients need more of a challenge they can try (safely) doing some of these with their eyes closed or standing on old blankets or pillows to make it a little less stable under foot.
What tips do you have for your clients to maintain their motivation to exercise during this time?
Engage with friends and family where possible – online, on the phone, seek professional assistance etc.
If it’s possible to get outdoors, do so!
Use step counters (almost every phone has one)
Try something new with exercising at home, there are great resources out there, and more so at the moment.
Focus on what you can do at the present time and not what you can’t do – we need to adapt to a new “normal”
Without a home gym set-up, what are your top 3 ‘at home’ exercise props?
I’ll give you 4
If you have a chair at home, you’ve got yourself a nice little gym!
A wall – wall push ups, sit holds, plenty of stretching
The floor!
As a new dad, your baby is a great piece of exercise equipment but not everyone has quick access to one of those.
It’s amazing how many exercises you can do without any equipment whatsoever. Out of curiosity, I searched my online exercise library for exercises without equipment and it came with 2,614 exercises!
Are you offering online consultations for clients?
Firstly ONTRAC is still open and operating on reduced numbers within the clinic.
We are offering Telehealth consults online which Sheree is mainly performing and enjoying delivering a service in a new way. We are also doing home visits to those that can’t get to the clinic throughout the Southern Highlands.
Thank you Scott!