31 Days To Strong and Steady
The new name for Lets Get will shortly move to Healthy Dudley and will also have a brand new website to boot! More information will follow soon!
January is the perfect time for New Year’s resolutions, so why not take up the latest Let’s Get Moving challenge ‘31 Days to Strong and Steady’?
What: The challenge gives you 5 simple exercises to do during the 31 days of January.
Why: The exercises can help build strength and balance and reduce joint pain. Doing the exercises regularly will make daily activities easier to do and help prevent a fall.
Where: The simple exercises can be done in the comfort of your own home and will only take a couple of minutes. You can do them while waiting for the kettle to boil, or when watching TV.
As you work through the exercises over the month, the number of repetitions and time for each exercise will increase. Use this as a guide, you can do more or less, but always listen to your body.
Download and print the January 2024 calendar and put it somewhere that reminds you to do the exercises every day, such as on your fridge. Copies are available to pick up from your local borough leisure centre while stocks last.
Sit tall in your chair
Stand up and slowly lower yourself back down, with control
Helps to strengthen important muscles in your legs
Stand tall with feet hip width apart
Slowly lift your heels up and back to the floor
Helps to strengthen the calf muscles
Stand at arm’s length from the wall
Hands flat against the wall at chest level
Bend and straighten your arms
Helps strengthen your chest, arms and shoulders
Stand sideways to a chair
Lift one leg and hold
Repeat on the other side
Helps with balance and coordination
Standing sideways to a chair
Place one foot directly in front of the other foot, and hold
Switch foot and repeat
Helps improve stability and also strengthens leg and trunk muscles
Visit our Let’s Get Moving surveys page. There are two short surveys to complete. Before you start a challenge fill in the ‘starting line’ survey, then after six weeks complete the ‘follow up’ survey and let us know how you got on. The surveys are short and will only take a couple of minutes of your time.