Physio Health Advice > Exercise Cheat Sheet

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Technology has changed our lives dramatically, and while it has made many difficult tasks much easier, it’s also made it much easier to be lazy. Here we identify a few key moments where you can sneak some exercise into your daily routine.

Boiling the kettle:

Provided you either have some privacy or don’t mind a few inquisitive stares, this is a great opportunity to do some standing exercises. In the 2-3 minutes it takes for the water to boil, take the time to do the following.

Stand with your feet shoulder-width apart. Look straight ahead and keep your back straight. Bend your knees as if you’re about to sit on a chair. Lower your body but see to it that your knees don’t extend beyond your toes. Then lift back up.
Look straight ahead, keeping your upper body straight and relaxed. Put one leg forward and slowly lower your body until the knee is bent 90 degrees. Then go back to your starting position.

Calf Raises
Stand with your feet together. Raise both heels. You can repeat this as many times as you are able to. Calf raises on only one leg are more difficult than both legs and also challenge your balance.

Watching TV:

If your evening routine involves watching 45 minutes of your favourite series, these exercises can be done while sitting. Make your guilty pleasure a little less guilty.

Leg Raises
Keeping your knee straight, raise your leg 5cm from the ground or chair. Aim to hold for 30 seconds. Increase your ability to hold the leg and aim for one, then two minutes.

Bicep Curls
Hold a two-litre bottle filled with water,then bend your elbow until the bottle touches your shoulder. Then straighten and repeat.

Tricep Curls
Keep your back straight. Lift your arms overhead, then bend your elbows (hold a bottle or canned goods). Slowly straighten your elbows, then bend them back down.


Too busy sweeping, mopping and vacuuming the floors to exercise? No problem. Perk it up with some upbeat music and dance. Try it and you’ll enjoy doing those chores more. You could also add jumping jacks and side jumps for your cardio.

Incidental exercise is no replacement for a regular exercise routine, however it can help you find more time to move throughout your day!

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