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Short workouts, 1 to 2 minutes

Strength in two minutes

Two simple strength exercises in two minutes, with a chair and a wall.

About 2 minutesFrom Module 4, Movement and exercise

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The exercises

  • Sit to stand

    Works the muscles in your legs and bottom.

    Time: About 1 minuteLevel: Gentle

  • Wall press-up

    Works the muscles in your arms, chest and shoulders.

    Time: About 1 minuteLevel: Gentle

Transcript

Two minutes to make your legs and arms stronger. You need a chair against a wall. Stop if anything hurts, or if you feel dizzy.

Sit near the front of the chair, feet flat. Lean forward a little. Stand up slowly, using your legs. Keep breathing. Breathe out as you stand up. If this is hard, push up with your hands on your thighs. Sit down slowly. (pause) Five times. (long pause)

Now stand an arm's length from the wall, on a floor that does not slip. Hands flat on the wall at shoulder height. Bend your elbows and bring your chest towards the wall. Push back slowly. Breathe out as you push. To make it easier, stand a little closer to the wall. (pause) Five times. (long pause)

Done. Well done.