Simple exercise program that I can do at home

[artforartssake]

Can someone please help me with a simple exercise program to improve my fitness? I would like to do it independently, at home for about 10-15 minutes twice a day.

I am a 56 year old guy, in reasonable shape and not overweight. But I’ve never done formal exercises before, which means that I’m quite unfit. I‘ve never played any sports so I’m no Tony Abbott, although we’re born on the same day one year apart!

In 2010, I had two surgeries, one after the other, for a slipped disc. Since those surgeries, I’ve had back pain. I wake up in the morning with a stiff, sore back, which makes simple tasks like bending to splash water on my face or put on shoes and socks a struggle. So I guess I’m looking for a program that will help that problem as well as improve my fitness.

I’ve been to physios but found that I could never follow the exercise charts that they gave me. I’m not interested in attending exercise classes because I don’t have the time or the inclination for group activities. I’ve tried reading books on pain management but they tend to paint with such a broad brush that it’s useless to my specific problem.

I’m not well co-ordinated so I need a program that’s easy to understand and straightforward to do.

Thanks for any help.

[cherry*135]

Ask you doctor or physio or other qualified health professional if plank exercises would be good for you.

[bright.ton42]

Why ask here?  Even if we were doctors we'd still need to know your history.  

[orabrush]

Have you tried sitting on a posture, kneeling, saddle, or salli chair?

It can make a difference if you find the right chair and have your book or dinner table from waist to chest high.