1 Shadow Boxing
Standing comfortably with your shoulders relaxed. Take up a boxing stance and make fist with both hands. Punch the air with alternate arms.
2 Sitting to Standing
Using a dining room chair, sit, stand, and sit allowing a few seconds from the start to completion. Perform exercise until you feel breathless. Then rest.
3 Quads lifts
Sitting in a supportive chair, straighten your left leg making sure your thigh is supported on the chair; pull your toes up towards yourself to tighten your thigh muscle. Hold your leg in this straightened position for between 5-10 seconds repeat until you get tired. Rest then the same for your right leg.
4a Steps Up
Step up with the right foot onto step bring up the left foot. Step down with right foot then left foot. Repeat the exercise until you feel breathless. Then rest. Make sure you place the whole of your foot on the step.
4b Side Steps (for people with no stairs)
Stand with your feet hip width apart, hold onto something save if necessary. Step to left with both feet, back to the centre then step to the right. Repeat until you feel breathless, and then rest.
5 Waist twist
With your hands on your shoulders, twist to the right as far as you feel comfortable. Rest. Repeat to the left.
6 Marching on the spot.
Holding on to back of chair march on the spot continuously until you feel breathless. Then rest.
7 Biceps curls with weights.
Stand or sit. pull your elbows into your sides and relax your shoulders. Using a weight in either hand bend your elbow so your hands come to your shoulders, then relax down again. Do not over straighten your elbows. Alternate sides.
8 Calf Exercise
Holding on to back of chair, go up on to toes and return to floor. Repeat for as you feel comfortable, and then rest.
9 Wall press ups.
Stand with feet a full arm’s length distance from the wall. Place hands on wall and bend at elbow until nose almost touches the wall at shoulder height, push arms almost straight again. Repeat for as long as you feel comfortable, and then rest.
10 Tai Chi Waterfall.
Stand in a comfortable position with your arms and shoulders relaxed. Slowly raise your arms to shoulder height then let them slowly come to rest by your side. Repeat for as long as you feel comfortable, and then rest.
All of the above is typical of a PR class.
For those who wish to try remember , exercise not endurance, enjoy
Twice a week please. After each session treat yourself to tea and biscuits , ( no not instead of)
I have added the Borg scale c/r 1-10 of breathless .
When excercising do not go above 4/5 at this level you should still be able to put a sentence together.