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FITNESS ROUTINE IN SMALL by FionaBranker Certified Personal Trainer No one could have predicted that we would have been stuck at home again; because of this, many of us now find ourselves less active, yet somehow with more commitments. The need to lead and maintain a healthy lifestyle – both physically and mentally – has become even more apparent in light of the coronavirus

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SPACES

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FITNESS

ROUTINE IN

SMALL

by

FionaBranker Certified Personal Trainer

No one could have predicted that we would have been stuck at home again; because of this, many of us now find ourselves less active, yet somehow with more commitments.

The need to lead and maintain a healthy lifestyle – both physically and mentally – has become even more apparent in light of the coronavirus pandemic.

With gyms and public recreation spots closed, is exercise even possible? Fortunately, there are many ways to be physically active throughout the day, even if you have to sneak in movement between virtual meetings and parental demands!

Know this: you can stay active, be healthy and lose weight from the safety of your home. Read on to find out how.

1 All movement counts towards being fitter and healthier.

This includes ten-minute dance parties with your children, tossing a frisbee or playing football in the back yard, and doing household chores like gardening (200 calories in 30 minutes) and cleaning (150 calories in 30 minutes).

2 Even in small spaces, walking around can help. If you have a phone call, move around or stand while you speak. Get a pedometer and aim for 10,000 steps per day.

3 Join an online session. From social media sites to personalised virtual classes, the Internet’s got your back.

Find one suited to your interests, fitness level, and budget. 4 Don’t underestimate bodyweight exercises! Bodyweight exercises can enhance your strength, endurance, and balance, not to mention, stoke your fat-burning fire.

Give the following small space, bodyweight workout a try.

Perform three sets of 12-15 reps of each exercise.

1 High knee march: Stand tall with your back straight, abs engaged, shoulders relaxed, and hands on your hips.

Breathe deeply as you march in place with high knees, driving your knee up toward the ceiling with each step.

Keep your hands on your hips as you march.

2 Squats: Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward. Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. At the bottom of the exercise pause for a moment and strongly push back up to the starting position.

3 Modified push-ups: start on your hands and knees with your eyes facing the floor. Place your hands a little wider than shoulder-width apart. Make sure you contract your abdominal muscles and keep them tight throughout the exercise. Slowly bend your elbows and lower your chest until your chin reaches the ground, then slowly return to the starting position.

4 Stationary lunge: Stand tall with both feet together. Take a big step back so that one leg is in front of the other (stay on your toes on the leg that’s behind). This is your start position. Lower the back knee to a 90-degree angle so both knees are bent then press up to start position and repeat.

For more of a challenge elevate the rear leg on a small stool or step (feel the burn).

5 Basic plank: Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. Extend your legs behind you with toes tucked under to press into the plank. Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base. Make sure to keep your body in a straight line, keeping your core tight.

6 Lie flat on your mat with your knees bent and your feet on the mat. Hands at the base of your head and elbows pointed out. Using your abdominals bring your head and shoulders off the mat and come up into a crunch, then lower with control.

Don’t be deterred if you struggle the first time around.

Remember: the healthy habits you build now will help you to stay healthier and happier far beyond this global pandemic.

Clothing: All Starr Apparel Photography: Alana Stanislaus-Boyd Fiona Branker is an NASM Certified Women’s Fitness Specialist. ACE Certified Personal Trainer Gym: D Dial Fitness Long Circular Mall

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