A FITNESS TRAINER from Llannefydd is offering some useful tips on how to beat the self-isolation blues over the coming months.

Noelle Watson first began her journey into the industry by taking part in an aerobics class in 1991 - after the birth of her second daughter.

By now, she is a personal trainer, motivational coach and weight loss expert who has received many positive reviews for the classes she teaches.

During the coronavirus lockdown, Noelle is offering her top tips on how to keep yourself occupied and feeling fit and healthy.

This week, she has been sharing some simple ways to exercise at home.

If you regularly go to the Gym to use weights and machines then you may be stopped in your tracks with just a floor and a sofa to work with. And some of us are unable to go out walks / cycles / runs for all sorts of reasons.

At home though, one thing in particular can come in handy when taking care of fitness - stairs.

Noelle says: "stairs are fab for cardio, coordination, balance, upper leg and butt cheek strength and tone, and so much more if you use them right!

"However, this won’t suit everyone so please be sensible here. And care needs to be taken so we don’t fall. But if your knees and back are up to it, you can use this piece of home kit beautifully for a workout. Your stairs can even help you in weight loss."

Noelle's top ten tips for using the stairs as a benefit to your health and fitness are:

• Walk up / down it several times in a row. Build how many you can do non-stop.

• Run up it / walk down

• Use the bottom step, or your front door step, like a Fitness Step from the 80s/90s. Stick on some music, do step knees, step curls, v steps, runs up / down etc etc

• Squat or lunge off the bottom or 2nd step, then back up (tiring!)

• Vary your steps – sometimes use double or triple steps on the up direction (use the handrail for safety)

• Step up it sideways …tricky …. take special care with this one!!

• Do an ascent, then 10 tricep dips and 10 press-ups from the bottom – using the 3rd or 4th step up.

• Follow above with 30 inclined slow hill climbers / squat thrusts to add a layer.

• On a simple level, use the stairs more in the day. Take single items up/down, rather than leaving it all the bottom and taking them up “'when you next go up'.

• Try going up / down on all fours … the kids will LOVE that one!

Noelle added: "The great thing is, I see people out walking these days who wouldn’t usually be … so the insatiable optimist in me notes that, for some, a lovely new free exercise habit is being born. This pandemic does have some small silver linings if you look.

For more, go to: www.facebook.com/groups/homeworkoutwithnoellewatson