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!