Basic Exercises to Stay Healthy and Strong

This post was written by Wiley Ho Dec 03, 2020 in Fitness, Health & Wellness, Seniors
Home workout

While North Vancouver Recreation & Culture (NVRC) fitness centres remain open for book-ahead sessions, there are many people who are opting to stay close to home right now. NVRC would like to encourage everyone to stay as active as possible during the pandemic. Staying active is crucial for staying physically healthy and mentally, as well as emotionally, resilient. 

In general, try to accumulate 30 minutes of physical activity per day at least five days a week. You can break up the time into short chunks spread throughout the day. If you’re not able to do this much, do as much as you can. Any activity is good. Start with moving more and sitting less. 

NVRC Fitness Centre Supervisors Rob Wynen and Paula Coburn have gathered a few basic and effective exercises you can do in the comfort of your own home. You can do this series of exercises while watching TV or listening to music and podcasts. The ideal is 2-3 times per week on alternating days (e.g., Tues, Thurs, Sat). This sequence will take approximately 20-30 minutes. 

Best wishes from NVRC fitness centre staff! They hope that everyone stays healthy and strong until they see you back in the fitness centres again!

A special thanks to Bill and Jon for being the exercise models at Harry Jerome!

Exercise 1: Single leg balance – 10 repetitions (1-3 sets)
Muscles groups involved: hip, lower limb muscles, core
Single leg balance
Exercise 2: Push up from counter or chair – 10 repetitions (1-3 sets)
Muscles groups: Chest, shoulders and core
Push up from the counter or chair
Exercise 3: Bird /dog – 10 repetitions (1-3 sets)
Muscle groups: Core and low back
Bird / Dog
Exercise 4: Two arm row with tubing – 10 repetitions (1-3 sets)
Muscle groups: core, mid back and shoulder area
Standing two arm row
Exercise 5: Supported squat – 10 repetitions s (1-3 sets)
Muscle groups: Thighs and gluteals
Supported squat
Exercise 6: Supported Lunge – 10 repetitions (1-3 sets)
Muscle groups: Thighs and glutes
Supported lunge
Exercise 7: Lying supine bridge – 10 repetitions (1-3 sets)
Muscles groups: low back, glutes and back of thighs
Lying supine bridge


Rest 2-3 minutes between sets. In general, rest as much as you need but as little as you can.
If you’re unable to do the full workout, do what you can!

Wiley Ho.

A long-time North Vancouver resident, Wiley works as a technical writer and is the current newsletter editor for the North Shore Writers’ Association. She spends her free time reading, hiking and discovering new things to try at North Vancouver Recreation & Culture!


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