CHANGING ROOM CHAT... September 1st... Loads of people every day pick up a can of beans and say...🎶🎶🎶

[Oldfloss]

Hello ... and welcome to the Changing Room, on this, the first day of September 2024 !

Happy Autumn everyone!

Well... if you are here , good to see you. It has been a while

If you are visiting for the first time.. welcome !

The Changing room has had a makeover, over the break, with some new, easy relaxing loungers, some new water dispensers and a healthy eating snack centre...

So slip off your exercise gear, grab a drink and sit a while.

When I am spending my time cruising around the forums, especially the running ones... I notice how many folk are not really realising that alongside their chosen sport, it can be really useful to do some strength and stamina work as well. Some cross training...

So many things you can choose from too. From the simple act of walking... to real heavy duty stuff like weight training! There so may links to all the ways you can support your sport, right her on this forum... just think of an exercise topic... like hamstrings and scroll around to find helpful links!

Now, another thing I notice is the fact that folk use terms like , “having not got the right equipment”... as a reason for not doing certain things. “The gym may be too expensive”, or there may be time constraints.. all excuses, for not doing , stuff!

Well... sorry to shatter those illusions, because, there are things we can do... at home... or outdoors, with NO expensive equipment and we can do it, any time!

There have been many posts here before on how to incorporate some strength and stamina work into our normal every day life...I know, I wrote some of them!

E.g.

healthunlocked.com/strength...

So....you want to do some strength work. You are at home and you want to begin?

Weights.... what have I got...?

Cans... tins.... full ones....light weights for:

Front raises, backward or lateral raises, and as a bit of extra work for those squats!

Water bottles, not glass please... ouch!

Fill with water:

Bicep curls, shoulder press, and triceps workout!

Take a hike.

You can buy weighted vests, great for workouts or on a walk or.... you can fill a backpack with heavy books... or tins:

Lunges, squats, housework routine.

Chairs and tables.

So many uses, seated or as support; Leaning exercise or for balance!

Step-ups, push-ups and sit and stand exercise.

Towels.

Use as you would resistance bands... !

Stairs;

Step-ups, stair running, please take care, or calf raises.

Loads of great ideas eh? I am sure , too, that you , with a bit of innovative thought could think of a few more ?

So... rest a while and take a look at some of the great links here. Exercises to support and strengthen.

Share your ideas too... are you doing exercise at home, and if so what and where and how?

Looking forward to seeing if anyone popes in today

Oldlfoss x

[David_G]

Hi Oldfloss it’s me again! As you know, I help out by volunteering at Cardiac Rehab. As part of the Rehab programme, we encourage patients to exercise at home between the weekly sessions, following a short video which shows the patient how to complete the exercises.

When I was a patient going through Rehab myself, I used whatever I had around the house to follow the program, for example a tin of beans in each hand can help with bicep and other arm exercises! Living in a bungalow, it was tricky to find steps for stepping exercises, but I found some strong boxes in the garage which served the purpose!

With many of the exercises we were given, I was surprised to find how ‘light’ the weights etc were, but the key was to exercise ‘little and often’ which helps build muscle over time and is achievable and the weights etc can be increased if necessary over time.

While the exercises we ask patients to do may not be appropriate for everyone, I’m sure that with a bit of ingenuity they can be adapted for most people and individual circumstances.

[Oldfloss Administrator in reply to David_G]

Hello and so sorry for the late reply! Exhausting work-out day with a small whirlwind! This reply is so interesting and so useful ....always so good to see you here x

You clearly took control of your exercise and you were so innovative too! Well done you!

You are right too, the little and often... I find this with my morning squat routine, and my morning wake up exercises too...

We do not notice the improvement right away, until we do something and think... wow, that felt okay!

Your voluntary work has given you a huge insight into what happens with exercise after illness... and you are quite right, ones size does not fit all, and expert advice is always essential.

Thank you so much for this... it has been really interesting reading and I hope others read this too!

[Cassie_7]

Great post Floss! Wow autumn is upon us! I am relieved, as it was hot and humid here in the South east of the UK, yet sad as the nights are drawing in. As I write this fireworks are going off. As a child, it was bonfire night only. I feel sorry for any animals/pets nearby. I have been running consistently and mixing things up a bit on the other days, I find the stretching/toning videos on you tube great. I agree walking with a back pack is really good. We walk back from the shops with groceries in a back pack sometimes; not only does it save carbon emissions, it help with fitness!

[Oldfloss Administrator in reply to Cassie_7]

Hello!! It really is! A tad darker this morning at 5,30 !!

You did have it warm.. it was a lot chillier here in the Staffs Moorlands.... and fireworks too. already!

That is early.... you are right... Bonfire Night was the only time you heard them years ago! You are clearly making sure that you are getting some supportive exercise in... and walking with shopping in a back pack...yes, helping your health and saving the environment too... just great!

I see a fair few folk with heavy bags of shopping too; and I wonder if they realise how much good they are doing for their physical well being... although they don't always seem happy about it

I occasionally will call for croissants or something light on a run,,, I wear a small running vest with a large back pocket... I wouldn't run with anything heavy though!

Huge well done to you... I hope other folk read this and take note... and maybe, copy your great example!

Thank you so much for sharing and you are welcome here, any time!

[Cassie_7 in reply to Oldfloss]

Bless you Floss, always great to communicate with you! X

[Oldfloss Administrator in reply to Cassie_7]

Thank you! X

[Dexy5]

Hello Oldfloss, I hope you had a lovely break over the summer. My physio kit seems to be growing as my physiotherapist keeps adding different bits to my exercise regime. It started with the stretchy band which he provided, but now in addition to the yoga mat I already had, I have added a foam roller, a large gym ball, a small Pilates ball, and a couple of weights.

Like you say though, many household items can help with exercise. It’s doing the exercises that counts. My mobile pings me to remind me to do them, and it takes well over an hour to do them all. Once I’m fully fit again I would like to start Pilates classes again as I have missed them. It really is good for my running, strengthening the core and improving balance.

[Oldfloss Administrator in reply to Dexy5]

I did.... sort of... a few issues with Mr OF and a bit of warmer weather would have been welcome! But, on we go, thank you x

Your physio kit sounds formidable!!!! When I wrote this... I looked at what I have...and like you, Yoga mat, a large exercise ball. a set of light hand weights... I have resistance bands too..

But household equipment... yes, more than we think...and yes, you are right...doing it, something, anything, to support our body for out chosen exercise, is key!

I cannot get to grip with Pilates at all.. so have focused on other things...but I know you enjoy them and hope you will be able to resume asap!

Thank you so much for popping in and sharing this.. folk need to read this and see exactly what can be achieved x

[Cassie_7 in reply to Dexy5]

I like pilates too. Great idea to get reminders! There are some great stretching videos on YouTube, especially in the evening after a stressful day x

[Oldfloss Administrator in reply to Cassie_7]

There are..many folk find huge benefits from Pilates x

[CBDB Administrator Graduate Gold]

What a fab welcome to our lovely S&F forum!

Indeed, much to explore on here!

For anyone seeking a more longer post consolidation plan that introduces S&F work in gentle steps, using resources provided by various old and new NHS websites, see our 12-week programme for C25k graduates:

healthunlocked.com/strength...

Happy workout-ing!

[Oldfloss Administrator in reply to CBDB]

Thanks you...I've put a plug post out for us...we're worth it xxx