EXERCISING AT HOME

The ​World Health Organization recommends a minimum of 150 minutes of moderate-intensity physical activity throughout the week. The exercises below are deemed as moderate-intensity and two sessions a day; one in the morning and another in the evening for 6 days a week would be considered as adequate.

Rocket jumps: 2 sets of 15 repetitions 

For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.

Jump up, driving your hands straight above your head and extending your entire body. Land softly, re-position your feet and repeat.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

Star jumps: 2 sets of 15 repetitions

To do a star jump, stand tall with your arms by your side and knees slightly bent.

Jump up, extending your arms and legs out into a star shape in the air.

Land softly, with your knees together and hands by your side.

Keep your abs tight and back straight during the exercise.

Squats

As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.

Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor.

Keep your back straight and don't let your knees extend over your toes.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

Tap backs: 2 sets of 15 repetitions

To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement.

Look forward and keep your hips and shoulders facing forward. Do not let your front knee extend over your toes as you step back.

For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

Burpees: 2 sets of 15 repetitions

To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2). 

Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).

For an easier burpee, stand up instead of jumping (5).

Then cool down with a stretch routine.

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