What are five simple exercises to do at home?
I’m actually a gym person but as I get older I find my legs and back start hurting in the middle of the night. Also, I occasionally get a flare-up of plantar fasciitis.
So at 3 am you can find me doing calf stretches to help with plantar fasciitis. I put one leg in front, bent at the knee, and the other leg straight back, with the toes pointing forward and the heel on the floor. I hold each stretch for 30 seconds.
Next, I sit in a chair and bring one leg with the ankle touching the thigh. Sort of a number 4. This is to stretch the butt and lower back. I hold for 10 seconds and slightly bend over the leg to feel a more intense stretch. Both legs.
Then I do standing push-ups, holding on to the kitchen counter. 20 reps.
I do stand up from sitting in a chair without using my arms. 20 reps.
I do a child’s pose in yoga and hold it. 30 seconds.
I do the swan pose on each leg – hold for 20 seconds.
That’s about it for my middle-of-the-night routine.
Cleaning the house is enough exercise after water aerobics or weightlifting at the gym.
