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!
