Easy exercise routine anyone can do to stay healthy this winter - from a Northampton football coach

For a lot of people, just getting through every day has been hard enough during the coronavirus pandemic - with exercise low on the priorities list.

But a goalkeeper coach from Northampton nominated for an award for his work to motivate people over the last nine months is here to help.

Lee Reade wants to support those who do very little or no exercise at all to get and stay healthy this winter.

"We all know that fitness is important not just for health reasons but also for the mind - no convincing on this is necessary," he said.

"During the lockdown, we were bombarded on TV and social media by many different fitness activities.

"While their motives where good, most conducted activities that really focused on those currently active in keeping fit and certainly some of the routines were asking people with no experience to conduct exercises that could put you off attempting them.

"I know it can be difficult for some with physical and medical problems but for the majority of us forget the excuses for not exercising - there are no valid ones!

"Hopefully, we will soon see the end of lockdowns or restricted mobility in our lives and get back to more normal times.

"Make the future better for yourself by developing a healthier lifestyle and become more active to help combat future issues that may arise during our life."

Lee has devised a basic routine anyone can follow. Do as many as you can in one session at your own pace building to complete as a routine.

If you can only manage a few at a time to start that is not a problem, the key is that you are starting.

Do not rush the exercises – put a favourite TV programme on or have music playing – and let’s get started!

1. Walk on the spot for one minute. Add reasonable arm movement as if you are on a normal walk.

2. Box arms for 50 repetitions. Similar to jabs in boxing but keep your feet still and shoulders level with your knees slightly bent.

3. Marching on the spot for one minute ensuring you raise each knee up until your calf and thigh form a right angle. If you become unbalanced then support yourself with a hand against a wall.

4. Hold the press up shape on the ground for 30 seconds. If you find this difficult revert to on your knees or standing up with hands against the wall with feet behind the body so your arms take the pressure.

5. Sideways shuffles for one minute. Feet together, then take one leg sideways to be joined by the other, reverse leg movement, steps around shoulder width.

6. Squat onto the sofa with arms extended forward, 12 repetitions. Press back of legs against sofa if needed to help balance.

7. Again walking on spot for one minute.

8. Calf raises for 12 repetitions. Feet flat to floor raising heel to stand on the balls of your feet (toes).

9. Loose walk for one minute. This is a relaxing walk while slightly shaking arms and rotating shoulders.

10. Sit and have a minute to yourself letting your blood pressure recover. Good time to also take on suitable liquids.

If you managed all those without overextending yourself then consider longer timings on each section.

Once you can do comfortably you could consider adding some weighted items, such as holding canned food or filled water bottles, in some of the exercises.

For videos of the above routines and more, head to Lee's Facebook page facebook.com/thekeeper.co.uk or his website thekeeper.co.uk.