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Welcome to CF Exercise

 

These educational and instructional videos make it easier for you to get started and continue your training. Find exercises that improve your mobility, fitness, and arm and leg strength, or just make you feel better. CF Exercise has been developed in collaboration with a physiotherapist with experience in helping people with cystic fibrosis.

Keeping fit and healthy also requires a balanced diet. For quick and simple recipes, visit CF Kitchen.

Please note that these videos should not be used in replacement of medical advice from a healthcare professional. Please contact your healthcare professional for advice on how to stay active.

1. Side bends
This exercise is good for:

  • Upper body mobility

Instructions:

Stand with your feet wide apart. Bend your body to the left, the left hand grips the left leg above the knee. Let your head hang in a relaxed position. Raise your right arm, bring it over your head and then stretch it as far as you can. Hold on, take a deep breath in. Exhale slowly. Repeat on the right side. Do this 3 times on each side.

2. Kneeling rotation
This exercise is good for:

  • Upper body mobility

Instructions:

Sit on your knees, bending slightly forward with support on both hands. Then lift your left arm towards the ceiling with a wide motion and keep your other hand on the floor. Follow with your head and gaze, following the arm moving upwards towards the ceiling. A bit like a windmill. Do this for 20 seconds, pause for 10 seconds, then repeat the exercise 8 times.
 

3. Twisted push-up
This exercise is good for:

  • Abdominal muscles
  • Upper body mobility

Instructions:

Sit on the floor, with your legs apart and your heels on the floor. Turn your upper body to one side and do a twisted push-up while keeping your heels on the floor. Touch your nose to the floor and stay there for a few moments. Take a deep breath in and breathe all the way out. Try to rotate a little more if possible. Sit back up and repeat on the other side. Repeat 10 times.

4. Bunny hop
This exercise is good for:

  • Leg strength
  • Upper body stability
  • Fitness

Instructions:

Bend down and walk forward with your hands, jumping up with your feet. Then go forward with your hands and jump with your feet again. Do this for 20 seconds. Pause for 10 seconds, then repeat the exercise 8 times.
 

5. Push-ups
This exercise is good for:

  • Arm strength
  • Chest muscles

Instructions:

Lie on your stomach and place your hands parallel to your shoulders. Keep your legs straight or place your knees on the ground. Then lift your body with your arms. Vary the push-ups by increasing the distance between the hands. Do 10 push-ups, then repeat 3 times.
 

6. Sideways jump
This exercise is good for:

  • Leg strength
  • Upper body mobility
  • Fitness

Instructions:

Stick a 30 cm long piece of tape on the floor or lay out an object, e.g. a step board. This is your reference point. Keeping your legs together, stretch out your arms and then jump from side to side over the reference point. The higher you can jump with your feet, the higher the intensity. Jump for 20 seconds, rest for 10 seconds and repeat 8 times.

7. Crab walk
This exercise is good for:

  • Arm strength
  • Upper body mobility
  • Fitness

Instructions:

Sit down. Then go up on straight arms and legs at a 90 degree angle and move slowly forward for 20 seconds. Then go backwards for 20 seconds. Pause for 10 seconds and repeat 5 times.
 

8. Arm stretch / Wall sit
This exercise is good for:

  • Upper body mobility
  • Leg strength

Instructions:

Stand leaning against a wall with your feet some distance from the wall, bend your knees to 90 degrees. Angle the hips back so that the entire back is in contact with the wall.
Stretch one arm up against the wall, stretch the other arm down against the wall.
Stand still and hold this position. Take a deep breath. Then exhale slowly. Change the positions of the arms. Do this for 45 seconds. Rest for 15 seconds. Do the exercise 3 times.
 

9. Tricep push-ups
This exercise is good for:

  • Arm strength, especially the triceps

Instructions:

Sit down, place your back and hands either against a step or against a sofa. You can also use a step board. Let your legs be straight or bent. Place your arms behind you and lift yourself up and down, like a reverse push-up. Be sure to have your elbows along your side. Increase the intensity by stretching the legs more and more. Do 15 push-ups, then repeat 3 times.
 

10. Twist
This exercise is good for:

  • Leg strength
  • Upper body mobility

Instructions:

Lie on your back on the floor. Stretch your arms straight out, palms up. Bend hips and knees to 90 degrees. Fold both legs over to the left. Place your left knee against the floor, place your right knee on top. Look to the right. Take a deep breath and then exhale strongly. Stay for about 1 minute. Shift in the other direction. Repeat 3 times in both directions.
 

11. Typhoon

  • Arm strength
  • Shoulder strength

Instructions:

For this exercise you need a weight, such as a book. Stand straight with the weight in both hands and spin the weight in large circles around the head. First in one direction for 20 seconds, rest for 10 seconds, then in the other direction for 20 seconds. Repeat 4 times in each direction or as many times as you can.
 

12. The windmill

  • Upper body mobility
  • Fitness

Instructions:

Stand with your legs wide apart. Bend your upper body forward as far down as you can and then let your right hand touch your left foot or shin, while your left hand points to the ceiling. Then let your left hand touch your right foot or shin, while your right hand points to the ceiling. Do the exercise at a pace that suits you for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

13. Leg bend with arm stretch

  • Mobility
  • Leg strength

Instructions:

Stand with your back straight, bend your legs to 90 degrees and then stretch your legs again. While bending your legs, extend your arms as high as possible. For extra intensity you can use a weight, such as a book. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

14. Push-ups with release

  • Arm strength
  • Core strength

Instructions:

Stand in a plank with straight arms and legs without the body having contact with the floor. Alternatively, you can support yourself by having your knees on the floor. Slowly lower yourself and release your hands when you reach the floor. Get up again. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

15. Long jump

  • Leg strength
  • Fitness

Instructions:

Stand up straight. Jump as far forward as you can, like a stationary long jump. Turn around and jump back. If you want, you can make a mark on the floor of how far you want to jump. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

16. Bear walk

  • Leg strength
  • Upper body stability
  • Fitness

Instructions:

Bend down and put your hands on the floor. Crawl slowly forwards with your knees as close to the floor as possible. Your hands should be directly below your shoulders. Keep your back as straight and still as possible. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

17. Sumo squat jump

  • Leg strength
  • Fitness

Instructions:

Stand wide-legged like a sumo wrestler, straight in the back, feet and knees pointing outwards in the same direction. Bend your legs and do small jumps or just toe lifts. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

18. Sit-ups with arm stretches

  • Upper body mobility
  • Abdominal strength

Instructions:

Lie on your back, with your feet on the floor and your legs bent. Make sure that your lower back is close to the floor. Feel free to hold a weight with both hands. Do a sit-up and when you reach a sitting position, stretch your arms towards the ceiling, with or without the weight in both hands. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

19. Sideways jumps

  • Leg strength
  • Fitness

Instructions:

Stand up straight. Jump with one leg at a time, from side to side. Feel free to use your arms when you jump by letting them follow the movement. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.
 

20. Hip raise

  • Leg strength
  • Core strength

Instructions:

Lie on the floor and place both feet close to your buttocks. Push your hips up as high as you can. For additional load, you can point one leg straight out. Then push up the hip with only the other leg. Do the exercise for 20 seconds, rest for 10 seconds and repeat 8 times or as many times as you can.