Bodyweight exercises are movements that use your own body as the resistance rather than machines or heavy weights. Common examples include squats, lunges, push ups, step ups, wall sits, sit to stands, calf raises and balance exercises.

Bodyweight training has been used for centuries. Soldiers, athletes, gymnasts and martial artists have all used it to build strength, movement and fitness without needing equipment. Modern styles such as Calisthenics are based almost entirely on bodyweight movements.

Bodyweight exercises can help improve:

• Strength

• Balance

• Mobility

• Posture

• Confidence

• Joint stability

• Bone health

• Everyday function

They are especially helpful because they often mimic everyday activities. Squats help with sitting and standing. Lunges can help with stairs, walking and getting up from the floor. Push ups can improve upper body strength for tasks such as pushing doors, carrying shopping or getting out of bed.

For OAK clients, bodyweight exercises can be ideal because they are flexible, low cost and easy to do at home, outdoors or in short sessions throughout the day. They can also be adapted around symptoms, fatigue, pain or treatment side effects. On low energy days, exercises can be seated or supported. On better days, exercises can be progressed with more repetitions, more control or added resistance.