Stretch, Release and Relax

22 February 2023 by monica

Stretching every day keeps the stiffness away!

Unfortunately in this modern world in which we live, as we age, there is a tendency for more sitting and less moving. The catch 22 is that the more we sit the weaker we get and the weaker we get the more we sit! Stretching can help reverse and defer the consequences of these daily habits and ageing processes. Stretching increases the range of movement of your joints. Regular stretching also improves your flexibility which is essential to retaining the ability to perform everyday activities with relative ease.

When joints are stiff and unable to move freely, life can become challenging and frustrating. Movement that feels restricted can also have an impact on your confidence and overall wellbeing. Far more energy is used managing a stiff body than a flexible one.

In a nutshell, regular stretching improves flexibility and makes life easier.

Three ways of stretching

Dynamic
This is a stretch that moves. These stretches are used to warm-up the muscles to prepare you for exercise.
Static
A static stretch is one you hold in place for up to 60 seconds. This type of stretching is most often used following exercise.
Passive
A marvellous releasing and relaxing stretch where you do nothing but let-go and breathe and wait for your body and your mind to gradually let go into a blissful state of relaxation.

The Exercise Snacking ‘Stretch & Release’ routine is a combination of both static and dynamic stretches. Look out for future videos to experience the wonderfully nourishing effects of passive stretching.

Try these simple yoga based chair stretches at least once a day to balance strength gained from your Exercise Snacking with flexibility. Stretching is a great way to wind down your day and give your body and mind some much deserving TLC!

Calf stretches
Arm and spine stretches
Spine stretch sideways
Chair twist
Standing table top stretch with hands on chair

Time to ‘Spring’ into action!

13 February 2023 by monica

Time to ‘Spring’ action

The days are getting longer, and we don’t need to look very hard to see that nature is waking up. Now is a perfect time to implement those New Year health and fitness resolutions.

As introduced in last week’s blog, in line with nature’s example, it’s time to get moving! Start tomorrow with your first level of Exercise Snacking (ES). Only five exercises using a chair for 30 seconds each, twice a day! How hard can it be? All you need is a chair and 3 minutes of your time twice a day ideally in the morning and late afternoon/early evening.

Things to Consider:

Find your rhythm of movement and stick to your own pace. Within a few days you may find your pace will naturally increase and become more efficient.
Heel raises can be harder than you think especially if your calves are tight and weak. You may feel a strong sensation in the calf muscles within just a few repetitions. Take a break. When the muscles stop complaining, resume the movement. Once again, this will become easier as you progress through the programme.
Repetition of the ‘sit to stand’ exercise can be particularly challenging as it uses the largest muscles of the body. Maintaining strength in these bigger muscle groups guarantees our independence as we age. Here is an easy self-assessment to check if your leg strength is in decline.
- Do you do any of the following:
  - hold onto bannisters or handrail to go up or down stairs?
  - push down on the arms of a chair to stand or sit?
  - lean onto a desk or table to stand or sit?
  - pull yourself out of your car by holding onto the door frame?
- If you’ve said ‘yes’ to any of the above, twice daily Exercise Snacking is your best kick-start to rebooting your leg and buttock (glutes) strength. (Did you know that from the age of 50 we lose approximately 1% of our muscle mass every year and 2% of our strength?).
As always before starting any new exercise program, please discuss any concerns with your doctor.

The benefits and rewards

As you progress through the next six – eight weeks you may experience the following:

Your legs feel stronger going upstairs.
You’re walking at a faster pace than before.
The number of repetitions for each ES move in 30, 45, 60 seconds have increased.
It’s easier to stand-up out of a chair.
You’re more focused and it’s easier to concentrate.
You’re feeling generally more positive and ‘up-beat’.
You have more energy during the day.
You’re sleeping better at night.

Starting with 6 minutes a day, you are firmly on track to becoming fitter, stronger and healthier in 2023.

Click here to begin WEEK 1 & 2 with Peggy in Memphis!

Exercise Snacking!

1 February 2023 by monica

Following on from my visit to GB News…

As mentioned in my previous blog “5 ways to be Trim, Taut and Terrific in 2023” this ‘Exercise Snacking’ idea is based on University of Bath’s 2018 research, which focused on how a simple group of exercises could help people build or maintain muscle mass, positively impact their health, and in later years, prolong independence.

Why is muscle strength important? Did you know?…

That from the age of 50, on average adults lose approximately 1% of muscle per year, and up to 2% in strength?
Having strong, dense muscles – particularly in our legs and buttocks, plays a very important role in our health, from metabolism to maintaining protein synthesis in vital tissues and organs.
Muscle gives you more energy for daily tasks and life in general.
Building muscle via exercise can help boost the immune system.

So what is Exercise Snacking?

The Exercise Snacking is a series of five moves in five minutes from your chair designed to build a stronger you. They include 60 seconds each of:

Sitting to standing up
Knee bending while standing
High knee marches while standing
Seated leg kicks
Standing calf raises

However, while Exercise Snacking you are also going to honour the winter season. According to ancient Eastern wisdom winter is not the time for diets, detoxing or intense physical exercise regimes. This philosophy teaches us that we can promote harmony in our health by following nature’s example which emerges slowly from the cold quiet constraints of winter. In winter nature is quietly gathering its energy (or Qi – pronounced ‘chee’) for its spring awakening. The gift of spring brings renewed optimism and a willingness to try something new. This is the time of year to launch projects, plans and intentions. It’s the season to take action!

Using this alternative ‘East meets West’ approach, I am proposing a slower start. Instead of starting off with University of Bath’s 60 seconds for each move, you shall begin with just 30 seconds. This gives you an introductory level which I believe, based on 20 years of experience working with clients, has led to greater commitment and success and been ideal for building strength and movement efficiency.

The WuWellness Exercise Snacking schedule will be as follows.

WEEK 1&2: do each ‘exercise snacking’ move for 30 seconds, twice a day
WEEK 3&4: do each ‘exercise snacking’ move for 45 seconds, twice a day
WEEK 5&6: do each ‘exercise snacking’ move for 60 seconds, twice a day

The very good news about this type of exercise programme is that you don’t need a gym membership. You can do it at home, at the office, while travelling – in fact anywhere you have a chair handy. It couldn’t be a more simple and practical solution to retaining your muscle strength, balance and vitality for life!

Equally, the Exercise Snacking set of exercises are brilliant for those who work at a desk all day. Breaking up sessions of sitting with just 2-3 minutes of activity is immensely beneficial as stated in the research conducted by Nasa scientist, Joan Vernikos. Her brilliant book “Sitting Kills, Moving Heals” is a must read!

This slower shorter start makes for a super easy journey towards cultivating a solid foundation for a ‘no-brainer’ regular disciplined routine.

By week 6, spring will be well on its way and you will be stronger, more flexible, have more energy and be ready to take on the next step to honing your health and fitness.

To prepare you for what’s coming next, here is a short intro video…

Next week… be ready to ‘spring’ forward with your first round of Exercise Snacking!

5 Ways to be Trim, Taut and Terrific in 2023!

18 January 2023 by monica

I was so happy to have been able to participate in the GB News with Mark Longhurst and Nutritionist, Dr. Sara Schenker to discuss health and wellbeing in 2023.

Continuing on from that very timely conversation…

As we cross over into a brand new year, we are all bursting with renewed purpose, goals and intentions. Most of us reach the end of January and somehow, without intending to, begin to wonder off piste!

What if I told you to forget doing anything bold and brave in January and begin instead in February? Here’s why. According to Oriental medicine by following nature’s example we are much more likely to achieve our goals and dreams with much less effort. What that means is, winter is not the time of year to thrust yourself gung-ho into a hard and fast fitness regime. Winter is the time nature is hibernating, resting and renewing itself for the speedy growth required in spring through to late summer. If we wait until spring, the energy of that season supports us becoming more active. Spring is the time of year to put plans into action. But more about that later…let’s get back to winter.

Winter is the time of year for sleeping longer, resting, relaxation, and restoration. This is the time of year when we should also be doing less, going to bed earlier and avoiding stressful projects. This process reboots and resets your energy for the seasons that follow, just like nature!

Whilst honouring our natural desire to slow down and do less, we still need to move to nourish our body and brain. In preparation for a much more active year ahead, I highly recommend University of Bath’s (released in 2018) “Exercise Snacking” series of five moves for a slow build towards a more active year ahead. Also on the menu are five yoga inspired stretches to improve your flexibility and mobility.

Coming next: how to start your ‘Exercise Snacking’…

Stress, drama and the power of relaxation.

25 January 2015 by monica

From a traditional Chinese medicine perspective repeated episodes of stress over a long period severely depletes our vital life energy or Qi. The consequences of depleted Qi and an imbalance of the yin and yang energies leads to volatile emotions, a compromised immune system, illness, injury, accidents and early aging.
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WELCOME to our new WELLNESS WARRIOR website!

16 January 2015 by monica

WELCOME to our new website…

Such a good feeling to begin a new year with the launch of a new website.

Many thanks to White Collar Websites in Melbourne for their great support, help and advice in getting this new website up and running.
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