Get A Move On!
What Does Your Day Look Like and how you can bring movement into your daily life?
Blink and most often its over!…
No! I’m not talking about your cappuccino, I’m talking about your day, about my day, in fact about any day!
The truth is our days can often end up being interrupted multiple times, and despite our best intentions, we can find ourselves at the end of the day with our head in our hands, looking at a partially completed To-Do list, and often, skipping our planned exercise or our movement sessions.
As we find ourselves in an unprecedented time with the current lockdown period, we thought about how to give you some tips and ideas to help you incorporate exercise and movement into your days, and ensure you can still hit those targets and goals you’ve set yourself. This has an added bonus too, as it also helps psychologically, due to us reframing whatever movement we do through the day, as our workout. This way we don’t give ourselves a hard time if we are unable, for whatever reason, to get to our usual place of exercise, be that at home, or in fact anywhere!
Just make it a natural part of your day!
7 Different Ways For 7 Different Days
How You Can Fit Exercise Into Your Lives Every Day
1. Stair Climbs.
Rapid steps 20 seconds as fast as you can up and down the bottom step (or bottom 2 steps) followed by 40 seconds slow stepping recovery. Rinse and Repeat.
Going to the bathroom (drink more water as you’ll keep your hydration up and increase your stair work), carrying the children or in fact any load up and down the stairs is great to get those muscles working.
2. Doing The Dishes/Running A Bath etc-
Calf Raises whilst you’re doing the dishes, running a bath, or washing your hands. Working on a slow and steady rhythm, concentrating on the contraction (the squeezy bit) to ensure maximum benefit is gained from the exercise.
Music lifts the mood, so hit your favourite playlist and throw in a good dancing session as you go about your daily tasks at home.
4. Laundry Load-Carry-
Wet laundry can weigh some, so carrying the laundry across the house to the dryer, rather than simply taking it out of the machine, is still an additional movement which we can incorporate into our day.
5. Water Bottle Weights-
A litre of water weighs 1KG, so do the math and add some hydration weights to your routine. You can tailor the exercise to your level by filling the bottles to the exact weight that you need, and for a greater challenge, increase the water amount just a little bit each time you workout.
Pretty much all of us have a chair, and these can be used for chair squats, tricep dips and push ups (whenever we need to use a chair to change resistance). As always, maintain a steady, controlled tempo, concentrating on the contraction to ensure maximum benefit.
7. Cleaning Duties-
Cleaning can be very physical, especially vacuuming and mopping. If you are unable to go out one day to ride your bike or go for a run, set up a house cleaning schedule and clean your house instead. You might as well kill two birds with one stone!
Have fun with it!