Strengthening and Flexibility Exercises

Activities that promote strengthening and flexibility are vital for a complete physical activity programme. Being stronger and more flexible helps you to do aerobic activities (e.g. brisk walking and swimming) more successfully. It also makes people feel and look better. Below are some simple exercise that you can follow at home. Videos of each exercise can be found at

Simple Strengthening Exercises

Strengthening exercises should be done at least 2 times per week and they should work all the major muscle groups which include shoulder, arms, chest, back, hips, legs and abdomen. 8-12 repetitions of an exercise is counted as one set. If you can, try to do at least one or two sets for each major muscle group. A weight can be a dumbbell or simple a bag of sugar.
Click here to for explanatory notes and videos of the individual strengthening exercises.

Simple Flexibility Exercises

Simple daily stretching exercises can help prevent injuries and pain by improving joint flexibility and muscles limber. Try to hold each position for a short moment when you feel a stretch and repeat as necessary.
Click here to for explanatory notes and videos of the individual flexibility exercises.

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