Today I was a guest on Ridge-Radio Tandridge (once the recording is up I will post it around for you to listen). Among the many topics we talked about was how to bring movement, exercise in your lifestyle.
This is especially effective for busy mums who wear multiple hats: mother, spouse, entrepreneur or busy corporate and many other roles. But no only, it’s for busy fathers as well.
We are meant to move and when we don’t use our muscles they de-condition. At the beginning it’s not visible, everything happens “under the hood”, but de-conditioning happens very fast.
We have evolved to use our bodies, like all other creatures on earth, and when we don’t use it enough it hurts, it’s stiff and weak.
Thus without further ado, here are some ideas:
1. Brushing your teeth
2. Are you in a hurry?
Don’t take the car, walk faster, speed walk.
Stretch out, squats, lunges or, why not, a few crunches.
Play with your kids, even if you feel tired. You will feel better after you move around a little, even if only for 5 minutes.
5. Your drink
Don’t ask your kids to bring you a glass of water or your spouse to make you a coffee. Get up and prepare it yourself.
You don’t have you lift heavy stuff, but even light ones pick them up yourself. If you have any injuries make sure this will not make it worse.
Also, every time you need to pick up something do so by squatting, split squatting or lunging.
Now this is a tricky one. Squatting, high to begin with, while ironing.
8. Bus or train stop
You can walk from one side of the platform to the other, you can stand up and sit on the bench (it will look weird but that’s ok), balance exercises, stretching, lunges. (I do all these!)
Besides walking to and from the grocery shop, use the bags with groceries as weights. Like this:
- use your core muscles to keep your body balance, not leaning one side or the other, forwards or backwards
- lateral lifts, with straight arms (if you can’t you don’t need to lift all the way up in line with the shoulder)
- bicep curls
- forward lifts
- torso twists (arms alongside the body and twist from the waist)
- shoulder shrugs
- you can also walk in small lunges if you are brave
Do 5 squats before you sit or lie down, every time.
You can sometimes stand at your desk, or use a stability ball which will activate some of the core muscles.
Choose the more difficult path. When you walk uphill keep your body straight and aligned, don’t lean or bent forwards.
See what you can do from these suggestions.
Come up with some ideas and leave a comment and I will write a part 2 to this article quoting your idea. If I haven’t replied within a couple of days I might not have seen it, so contact me to let me know please (through social media or message me on the website).