Okay People....Hello!
Here I am again .hopefully with some ideas to keep us all moving. Moving easily, comfortably and, of course, enjoyably!
Thank you for all the replies to the first Fitness Fun post. Loads of comments and loads of ideas to share and take on board and, a common theme emerging too!
Many of the replies made mention of something that was stopping folk from putting in, even a small amount of the strength and stamina work which could help support their running. That, something?
Time... or rather , the lack of it.
The general feeling was that we all want to try to put in some supplementary exercise on some of our rest days, but life, family, work and a whole host of other reasons, seem to conspire, literally, to stop us in our tracks!
So... trying to keep my theme of putting the fun back into fitness, I have put together a variety of simple? exercises that we may all be able to do...I am hoping to add a focus soon to for those of us who are restricted by location, type of dwelling ,
( e.g. if you live on a boat, you won't have stairs? ). or by mobility issues
Here goes!
Making the most of our time for exercise... without having to look for it
We all, hopefully, live somewhere. We all have to keep where live, clean, tidy and comfortable. So...why not see, what things that we do to achieve this, could be useful in our exercise routines...?
Exercising, with two great end results! A lean, keen body and a spotless living area
Okay... let's hit the ground running!
* Run up and down the stairs. Okay you can only do this at home if you have stairs. Unless you pop this exercise in if you work and there are stairs there!
This does not mean hurtling up or down, it means going up briskly, taking things up and bringing things down ( carefully), taking the stairs two at a time.
(I reckon I do this exercise a lot, because I am always forgetting things that I should have taken up or brought down)!
* Get out the vacuum cleaner ! Yep, you heard me. Using your cleaner can, believe it or not be a really useful way to strengthen the core ( there it is again), Try to keep those muscles tight whilst you have a good old blitz around the place.
* Get washing those dishes. Forget the dishwasher. Clean dishes and Calf raises. Start with your legs hip-width apart, before lifting up on to your toes. Hold this position for three to 10 seconds, before slowly coming down to stand on your whole feet again. Repeat this exercise 10 times per set, for three sets, with one minute rest in between set
Whist we are still in the kitchen...
* While you are waiting for the kettle to boil or watching something on the stove or in the microwave, pop in a few squats or ankle turn. A few press-ups against the wall maybe.
If you think how many times you are in the kitchen, then all these simple exercises done, whilst doing something else, will build up, and maybe even become a regular habit.
Now....
* Time for bed...making! Well, we have to do it .don't we? Just changing a bed on your own can feel like a workout...and a double bed... even more so! So maybe a few extra exercises in the process could be fun? Sit on the edge of the bed... hands palm down by your hips...then wriggle off the bed edge so you are only supported by your arms and feet. Lower down slowly... keep the elbows in... and use your arms to push up again...repeat 5 to 10 times, if you feel you are able! A little rest in between each raise maybe, and then... get that bed made...!
* Into the bathroom.... well, we know all about the toothbrush squats from last week's post. So... what now... well. Giving the shower and the sink and the bath a really good clean... that is one heck of a stamina workout... and one heck of a clean bathroom.
* I need the loo...no.... for an exercise... I'll clean it first... or after..? Loo seat down... one foot on the loo. Other foot far enough in front of you to do a little lunge... Lower your body gently and use the extended leg to push back up. Try to keep your upper body as straight as you can ! This is a great leg and GLUTE work out... Repeat with other leg! Repeat on both legs.
Had enough yet.... I need to stress these are ideas which you may be able to use... SOME, but not all.... you really do not have to do all of these... Pick and choose Here are a few more...
* Clean the windows... in, and out if you feel the urge...Use both left and right hands and arms to ensure an equal work out, and clean in a circular motion. Reach as high as you can to work your abs and oblique muscles (your waist).
* Bringing in the goods and taking out the trash,,, Get a good grip on the bags, palm facing up and make a fist, keep your elbows at your sides, and lift the bags so your hands reach your chest. ( Bicep curls on a mission ) !
OK. Time for some fresh air...
* Gardening time. Weeding and planting... use a kneeler or padded cushion. Maybe squat as well as kneel and squat when you are picking up and loading the bags!
There we go.... exercises in the home...great for the body and great for the home...
I repeat... these are just some ideas... which could be incorporated into your day... a few here, a few there... supporting your running by strengthening the bits of you that need to be strong.
On some of your rest days... maybe get one or two together and have a housework/ exercise blitz day... otherwise... just odd ones during the week, doing those things you are doing anyway, like making drinks and cooking meals.
I was going to add a final one..
* Cleaning the Car! That means spraying with water, washing, cleaning, rinsing, drying, and polishing, all amazing for your arms and abs. Bending down and squatting, wheel rims, and trims... Stretching and leaning...everything getting a great workout!
So... all done and dusted... ( I forgot dusting ), and now you can take yourself off for a day out.. Or someone on your family, may be so impressed by all your efforts... they may decide to treat YOU!
Your turn now
Let me know what you think ?
Which of these, have you done, or different ones which you may be doing already...
By the end of the day I will have done the kitchen and gardening ones, plus making lunch for four! All this with a small whirlwind here and moving a load of pots and plants too !
Now... I cannot lie... This evening I shall be relaxing , with a chilled glass of something and do some ankle exercises whilst sitting on my chair...
Phew!
Looking forward to your comments, ideas for other time saving exercise and all your replies
Happy Fitness Fun Folks...
Oldfloss x
April Challenge week 3 - Feel free to join.