Good Morning people.., Yes, like the proverbial bad penny...here I am again...
Welcome to Week 2 in the Changing Room. That first week whizzed by didn't it?
Take a seat and do let us know how it is all going, in this strange time after all the Winterval frolics!
Well, the weather here is dry... and that makes a change...but it is really really cold. There is a thick frost on the cars and I suspect, some icy surfaces!
I know many of us are still managing to a greater or lesser degree to keep up with our chosen exercise but it ain't always easy!
I have found over the last weeks, for a variety of reasons, that I have had to rely on my support strength and stamina work more and more; fitting in brisk walks or a short run as and when I could!
This leads me, very nicely, into my thoughts for today... support exercise, and a question or two.
* Do you or don't you?
*If so, how often?
* What do you do?
Simple eh? Answer honestly.
Me?
* I do...
* Every day... but some days are just simple short basic daily routines.
* Yoga. Strength work for most parts of my body... and a lot of breathing exercises too. About to begin a T'ai Chi class next Tuesday too.
We all know, or most of us do, I feel, how important it is to keep our bodies and our minds too, in great condition, but do we always remember to try to support that knowledge.
I know that a few times, I have lapsed and one time, also over used, my chosen exercise and support exercises too ! I , like a few other forum friends who have done similarly, paid dearly for that.
Many of us will have our own routines. Routines which have become a very good habit. Almost second nature, like my teeth cleaning routine where I do squats and ankle raises at the same time.
My morning, in-bed, yoga routine. About 15 minutes in total, is done every morning, before I even sit up. Taken, ( and tweaked), from one of YWA's gentle wake up sessions, it is a gentle and effective way of getting my arms, legs and body ready for the day.
Why then should we bother with support exercise on some of our rest days? Certainly on the C25K forum and beyond it is strongly advised.
I feel we are all aware that rest days are necessary, whatever our chosen exercise, because, quite simply, it is necessary for muscle repair, preventing fatigue, and overall performance.
But in conjunction with this, on some of the rest days the benefits of low-impact workouts like yoga and walking are great. These activities will help you stay active while letting your body recover.
This forum has an absolute wealth of suggested activities from Rowing to Rites, ( Tibetan). From swimming to stretching and gardening to gym sessions.
If your answer to the first question was, “ No, I don't”. Then maybe, you might take a really good look around here and think about changing your reply
There truly is, something for everyone, and because it is easier to maintain if you do so, to find an exercise that you will enjoy.
So... it is your turn. We want to hear from YOU...what are YOU doing. Your replies may just motivate someone else into action, and change them, for the better!
Oldfloss xx
PS
Just found this link, this morning... amazing! Who would have thought it?
I do the basics I must do: at the moment that is the 10 minute tai-chi warm up and the 10 minute shoulder exercises that literally make me cry every day. I try to at least walk every day and to do a minimum of 9,500 steps. I run 2-3 times a week for 25-30 minutes, and do warm up/warm down exercises for that. In addition I try at least to do some stretches.
I know I must do more hamstring work and more hip flexor exercises to protect my back, because I'm so stiff/tense/tight there, that there's always a risk.
I'd like to meditate more, and often my meditation is at night to help me sleep; it sometimes works!
You are quick of the mark. Thank you and welcome...! That warm up sounds great, but those shoulder exercises... oh goodness... not so great !
I think you are finding a really good balance here, certainly in most areas. Yes, backs! Lower back... mine is stiff this morning and I am going to do those gentle lower back exercises from YWA. You do need to try to find time for those exercises which will ease that tension don't you?
The meditation, linked with mindfulness and breathing techniques can be so powerful. and really impact on how we start the day or end it... I do similarly, especially breathing exercises before sleep... I have to say, I am often asleep very quickly !
Thank you for sharing this and well done you, I say!
My usual exercise routine now is one or two forever fit classes, where we do a mixture of aerobics, weights, stretches. Zumba, 30 mins with my PT and parkrun. I also walk there and back to the gym when I go, about two mile round trip. This routine suits me.
I love working out with my PT. I've been doing it for about a year, keep saying I shd be brave and do gym equipment on my own, but my PT makes me go on stuff I would avoid and he's so encouraging. Makes me have a go with weights that I would think I can't do, but I can
I really enjoy a variety of exercise outside of running. I love Zumba and swimming. I walk a lot. My strength and flexibility comes from weights sessions and body pump, yoga. Pilates and an occasional fitball class. Not all of these every week-I pick what fits with work and runs. The variety keeps it interesting, although I’ve got a base set of weights based exercises and stretches that came from my physio that I make sure I do at least twice a week. It looks like a lot but it fits nicely around my runs. Quite often, on an easy run day, I’ll do a short run, go to Pilates and then cool down with a short swim afterwards.
The best bit about all this extra exercise is it allows me to keep running in the way that I want to, has made me quicker and also gives me a some real life buddies at the leisure centre. I almost always run on my own and it’s really nice to have a bit of post Pilates “wow, that core work was intense” chat after class!
Thanks for this post. It’s so interesting to read what everyone is up to during their week!
Hello and thanks for calling in... you are one of the most well-rounded ...support.... exercisers I know,. here on the forums and apart from the Spiky ball sessions!!! I think the selection you do sounds wonderful !!!
The variety sounds really all encompassing and I know your swims are really enjoyed too. I have certainly been inspired by your activities and as such will be upping my support programme with a PT and a new T'ai Chi class in a week's time... The companionship too... that is something I had not really thought of... but yes, you are right... I run alone too... but it will be good to share time after a class!
I am hoping a few more folk may pop in and let us know what they are up to...thank you for sharing x
Aw, thank you! I’m just back from Zumba now. I love a bit of a dance. This particular class had all sorts of squats, lunges, high knees, jumping up and down etc…all sort of things you might find in running drills and strength programmes. I definitely feel like I’ve had a good workout and I really enjoyed it.
The real bonus with having a few different options is if you pick up an injury, there is often something else you can do to while the runs are on hold. Plus, moving in different ways helps reduce the chance of overuse injuries.
You’ve mentioned the spiky massage balls which I totally forgot about! I use them, and a foam roller to do a bit of self massage. I don’t enjoy that at all-it reminds me of the sports massages I had when my IT band injury happened but I think it helps!
Enjoy your PT-I really miss mine. She was brilliant. Once you’ve got your form right, it’s much easier to feel confident with weight and body weight exercises. Can’t wait to hear how you get on!
Hi there OF, thanks for the interesting post. Love the ‘dentist’ link! As you know I do 20+ squats twice daily while brushing my teeth - it seems strange to stand still now 🤣 I also do a few heel raisers but not thought of lunges (as it suggests in the link). I might do squats in the morning and lunges in the evening 🤔. Still trying to find a slot in the day to do arm strengthening exercises. Work is full on and full-time, so I am feeling stressed and tired. Hopefully I will be able to reduce my hours soon and then fit in more exercise - which always makes me feel better.
Well done for managing all your exercise routines 👍
I know....! I looked at some of the ideas and thought...hmmm... messy???
Good to see you and yes, if we stand still whilst teeth cleaning it really feels weird!
It has got to be hard finding the time.. I remember it well! I used to walk/run at 5.30 a.m. when I taught! I feel all you can do is focus on what you are doing, tot up the things that count as exercise in your daily life and maybe, just maybe.. find a small slot where you can spend even just five minutes with some breathing exercises to relax you.
I used to do that in a corner of my classroom whilst the children were out at lunch or play... just five minutes,,, and breathe!
The arm exercises... harder...in the kitchen,,, kettle boiling, you just ten repetitions of arm curls holding tins of something? Lean on the kitchen counter... arm bends.. and then isometric arm stretches by the wall ?
Ha ha... I was, maybe then but then it was before C25K... I just went across the fields doing scouts pace... laterally recognised by me as Jeffing Ran for so many paces, walked for so many paces... When I think now the way I organised and achieved when I taught... and how disorganized I may be sometimes now, it amazes me!
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