19 October 2026

A 10-minute rainy-day strength routine you can do at home

When the rain settles in over East Vancouver, the evening walk or weekend hike is often the first thing to go. A few weeks later, many people notice their back, hips, or knees feel stiffer and weaker. You don't need a gym to keep your strength up through the wet months. A chair, a wall, and ten minutes a few times a week is a good start.

Why strength work is worth ten minutes

Canada's movement guidelines for adults recommend at least 150 minutes a week of moderate to vigorous activity, plus muscle-strengthening activities that use the major muscle groups at least twice a week (Ross et al., 2020). The World Health Organization gives similar advice (Bull et al., 2020).

Large studies have linked regular muscle-strengthening activity with a lower risk of heart disease, diabetes, some cancers, and early death, even at about 30 to 60 minutes a week (Momma et al., 2022). These studies show an association, not proof of cause, but the message is encouraging: a little goes a long way. For people with long-term low back pain, exercise therapy probably reduces pain a little compared with no treatment or usual care (Hayden et al., 2021). For older adults, programs that include strength and balance work reduce the rate of falls (Sherrington et al., 2019).

Before you start

• Clear a small space and use a sturdy chair that won't slide, ideally against a wall.
• Warm up for two minutes: march on the spot, roll your shoulders, swing your arms gently, and do a few slow hip circles.
• Aim for "comfortably hard." By the last few reps, the muscles should feel like they are working, but you should still be able to talk and keep good control.
• Mild discomfort is okay; sharp pain is not. A little muscle soreness the next day is normal. Pain that is sharp, spreads down an arm or leg, or is clearly worse the next day means ease off and get it checked.

The routine: two rounds, about ten minutes

Do each move for 8 to 12 slow reps, then go straight to the next one. Rest for a minute after the round, then do it once more.

1. Sit-to-stand. Sit near the front of the chair, feet hip-width apart. Lean forward slightly and stand up without using your hands, then sit back down slowly. Too hard? Use your hands on your thighs or add a cushion. Too easy? Lower down more slowly or hold a full water jug.
2. Wall or counter push-up. Place your hands on a wall or kitchen counter a little wider than your shoulders. Keep your body in a straight line and bend your elbows to bring your chest toward your hands, then push back. The lower the surface, the harder it gets.
3. Glute bridge. Lie on your back with knees bent and feet flat. Squeeze your buttocks and lift your hips until your body makes a straight line from shoulders to knees. Pause for a second, then lower slowly. Keep the effort in your hips, not your low back.
4. Towel or band row. Loop a resistance band around a sturdy post or a closed door (use a door anchor), or hold a towel with both hands and pull it apart. Pull your elbows back and gently squeeze your shoulder blades together. This is a nice counter to a day of sitting and screens.
5. Bird dog. On hands and knees, slowly reach one arm forward and the opposite leg back, keeping your back level. Hold for two to three seconds, return, and switch sides. Move slowly; this one is about control, not speed.
6. Step-ups. Using the bottom stair and the railing, step up with one foot, bring the other up, then step down with control. Do all reps on one side, then switch. Skip this one if your balance is unsteady, or keep a firm grip on the railing.

Finish with a minute of easy walking and a few deep breaths.

How to make it a habit

• Pick two or three set times a week, such as after work on Monday, Wednesday, and Friday.
• Tie it to something you already do, like right after you close your laptop or while the kettle boils.
• Progress slowly. When 12 reps feel easy for both rounds, add a third round, slow the lowering part down, or add a little weight.
• Keep walking too. A rain jacket and a short walk around the block still count toward your weekly activity.

After a car accident or a new injury

If you have recently been in a collision or hurt yourself, it is a good idea to be assessed before starting a new routine so the exercises can be matched to your injury. In BC, ICBC covers chiropractic and active rehab after a crash, and Rupert Health can direct-bill ICBC for both. An active rehab program builds on simple moves like these, adjusted to what you can do and progressed as you recover.

When to stop and see someone

This post is general information, not a diagnosis or a personal exercise plan. Stop and get checked if you have chest pain, unusual shortness of breath, or dizziness during exercise, or pain that spreads down an arm or leg, numbness, or weakness. If you have a heart or lung condition, are pregnant, or have had recent surgery, check with your doctor first. Go to emergency care right away for chest pain that doesn't settle, or for loss of bladder or bowel control or numbness in the groin or saddle area.

The bottom line

You don't need a gym membership to stay strong through the rainy season. Two short rounds of six simple moves, two or three times a week, is a practical way to meet the strength guidelines and keep your body ready for spring.

If pain is getting in the way of staying active, our team can help. Book at 2955 Kingsway (Collingwood-Norquay) on Booksy or call 604.435.2285.

References

1. Ross R, Chaput JP, Giangregorio LM, et al. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years and Adults aged 65 years or older: an integration of physical activity, sedentary behaviour, and sleep. Applied Physiology, Nutrition, and Metabolism. 2020;45(10 Suppl. 2):S57-S102.
2. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54(24):1451-1462.
3. Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. 2022;56(13):755-763.
4. Hayden JA, Ellis J, Ogilvie R, Malmivaara A, van Tulder MW. Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews. 2021;(9):CD009790.
5. Sherrington C, Fairhall NJ, Wallbank GK, et al. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. 2019;(1):CD012424.