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Safe exercises todo after 7 years gap
Hi doctor,
I last exercised in around 2010. Since then due to overloaded work, I have not be doing any exercise. I just getup get ready for office and once back have dinner and sleep after sometimes.weekends also similar routines, else I try to get rest if not working.
With this lifestyle in place, I want to now start exercising at home without equipments if possible.
So could you please suggest which exercises I can do in initial few months which will be safe and can strengthen my bone and core.
My bone and wrist joints are weak.
I have lower back pain as well.
Thank you...
Answers (1)
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Dr. Pravin A. Singh (PT)
Geriatric Physiotherapist
15 yrs exp
Mumbai
You can start with warm up exercises, free movements,
1st week start with cardio or aerobics exercises.
After that you can start your exercise at your Home with stretching and flexibility exercises.
After 2 weeks you can do 3 sessions of exercises per week.
Which would be included aerobics, stretching, strength training with Therabands or water bottle, and Core muscles Exercises.
Next Steps
You can progressively increase intensity and duration of your home exercise.
Health Tips
Avoid forward bending, High intensity exercises.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.