The importance of exercise

Hi everyone, my name is Sally Kingston from Sally Fitness and Health and I'm going to be showing you a few exercises you can do in your home to help with circulation of blood going through your legs. This is to support the International Worldwide Veins Week coming up and yeah doing this for the Nelsie Leg Club. So you can do these at home, just need a little bit of space and possibly a chair to work with. So the first thing to do is to get yourself warmed up and you can jog on the spot just like this. So we're getting our legs moving, getting the blood flowing, which is great. If you can do, say, up to about a minute, that's great. And, yeah, want to get that blood flowing to help with the circulation. So you can start off with marching. Now, if that's too much, if you get a chair sit on your chair and then you can do some knee lifts just like that because that's going to help so you can do about 20 of those or you can do some leg kicks, like that. It's all going to help with the circulation. Good, let's do about 20 of those as well and then just see what's next. Okay we've got this one a little bit harder but it's a really good one. So you're going to sit on your chair and you're going to do, it's called sit to stand. Now if you can, do it without holding the sides or the sides of your chair or the chair handles. So have your feet just about hip width and you're going to stand up by pushing off your legs, just like that. And then you're going to sit down slowly. Now if you do need to use the handles or the side stretcher that's absolutely fine. So this one's really good for your legs as well. So try and do anything from 6 to 12 of those, because they're quite hard. And then back, seated again, we're going to do some ankle rotations. So on one ankle, go one way, go about half a dozen times one way, half a dozen times other way and then up and down with your foot and you get a nice stretch on your leg and then you'll do the other foot. Rotation one way for about six, back the other way for about six and then up and down for about six. Lovely and there's one more exercise that we can do. So ideally standing again if you can and you're going to be doing some squats. So feet just wider than hip width and I'm going to turn side on. So if you can do it standing that's great. If you need a chair that's fine as well. I'll give you a little bit of support so chair, work top something like that and you're just gonna do a few squats. Just working your legs, trying to keep the weight in your heels. So again anything from 6 to 12 would be ideal. So you can do that whole routine twice if you like and then if you are able to do that a few times a week. So depending on where you are with your your fitness levels. So that's me signing out for today. So it's Sally Kingston, Sally Fitness and Health.