There are so many ways to improve your fitness…
The benefits of exercise are ah-maz-ing. Quite simply, we are made to move and part of brilliant self-care is giving our bodies the opportunity to do that daily. I always get a bit poetic about the benefits of exercise the day after a workout, must be the endorphins elevating my mood!
Slipping in a 15-minute walk makes a difference. Moving isn't all about long hours at the gym. Do what you can and work up to clocking up an hour of activity over the day. Think you don't need to exercise because you are a normal weight? Think again!
Active obese people have lower rates of sickness and mortality than non-obese sedentary people.
Curated from Carolyn Ross – The Emotional Eating Workbook: A Proven-Effective, Step-by-Step Guide to End Your Battle with Food and Satisfy Your Soul
I've collected a few ideas below to get you thinking about exercise a bit differently. For balance, the 1-2-3 of physical fitness includes:
- Stretching
- Weight training
- Cardio
Why stretch as part of my exercise routine?
Stretching is insurance for your old age, keeping you limber and mobile. People who stretch tend to feel younger and have better flexibility. It can also calm your mind, ease muscle tension and improve your posture.
Do I really need to lift weights?
All those machines can seem a little intimidating to the uninitiated, but building gym confidence isn't a bad thing either. Tag along with a friend who loves the gym, get your gym trainers to give you an introduction and you will soon find your bearings amid the world of weights and indoor treadmills. Strength training with weights or using your body weight helps keep your spine strong and muscles active. And it will get your heart moving. Weight training also has cardio benefits and benefits for maintaining your muscles for your metabolism.
Cardio calling you?
Cardio keeps your heart fit, reduces stress and moves your blood around your whole body. Great for winter, when toes are chilliest! Or when you are feeling a little unfocussed and your brain could use a wake-up call. In fact
aerobic exercise enhances cognition and likely prevents cognitive decline.
Curated from High levels of incidental physical activity are positively associated with cognition
Moderate exercise helps relieve stress and floods your body with feel-good chemicals – the natural high that's good for your mood and makes you smile. With such a list of benefits, I bet you feel like putting on your runners and hitting the streets now! I know I do.
Being active during the day adds to your life span and has positive results. And it doesn't have to be all structured exercise either. A recent study found that people who have a lot of incidental movement along with a regular exercise routine, live longer and are healthier and happier than those who are mostly sedentary and have a regular exercise routine.
Ways to get physical – your checklist to success!
At home and at work there are so many ways to clock up some active time, no matter how busy we are. Exercise isn't one size fits all, there are so many ways to get active, why not check out some of these ideas? Perhaps there are some in this list that you haven't thought about. Put a mental tick next to each idea that could easily fit into your routine:
At Home
Join or start a walking group with your neighbours or see if there is one at the local shopping centre. Enlist a walking buddy for support.
Take your little ones out for a walk in the pram.
Include the entire family — an evening bicycle ride with your kids is great exercise and also models self-care to help create an appreciation for movement and life-long habits for the younger generation.
Walk the boundary while watching your kids play grass sports. There's no rule spectators can't get a little exercise too!
Dogs are the best personal trainers and always keen to get outside! Go for a walk or run with your dog — if you're in an offlead area, get in on the fun and actively play with your dog.
Clean the house or wash your car. Rock out with some tunes and get a clean house as a bonus. I don't know about you, but if I'm in a bad mood I can really let off some steam scrubbing something that desperately needs it. Channel your inner despot for good.
Choose your transport. Walk, skate, and cycle more. Drive less.
TV time? Do some stretches, your physio activities, or pedal a stationary bike while getting your latest Netflix fix.
Mow the lawn and pull some weeds.
Plant and care for a vegetable or flower garden.
Play with kids—tumble in the leaves, dance to music, practice your cartwheels, build a fort or splash in a puddle.
At Work
Get off the bus, train or tram one stop early and walk or skate the remainder of the way.
In transit or waiting for the bus? This is the perfect moment to do some standing or seated stretches.
Replace a work break with an energetic 10‐minute walk. Request that a colleague walks or runs with you.
Take the stairs instead of the lift.
Send your print jobs to a further printer and go pick them up personally.
Take part in an activity program at work or a close-by gym or sports centre.
Join the workplace sports team.
Make sure you drink enough water to need regular toilet breaks. A hydrated brain functions much better and you get some bonus activity on your way to the bathroom during the day!
Play Time/Active Weekends
Walk, run, skate, or cycle.
Swim, throw a ball at the beach or do water sports.
Take a class in self- defence, the latest dance craze or stretch with Pilates or yoga.
Play 9 or 18 holes of golf and carry or wheel your clubs.
Find out where the local clubs or leisure hire places are and canoe, row, or kayak.
Pick up a racquet. Play tennis, squash, racquetball or maybe even badminton.
Ski, toboggan or snowboard in winter.
Play basketball, footy, or soccer. If you can't commit to a team, grab a friend and get yourself to a local park for some friendly competition.
Handcycle or play wheelchair sports.
Take a walk in nature. Exercise in nature has double points as just being in nature soothes your nerves and has healing benefits!
Most importantly – have some fun and make fabulous memories while moving around!
Supporting your fitness with massage
Sometimes beginning to exercise can cause a few aches and pains – booking in a massage can be just the thing to keep you on track, feeling comfortable and motivated. We are happy to support your exercise routine with a regular massage. Book online now!
