Do you dislike the thought of going to the gym but want to exercise more?
There are many benefits to exercising, too many to list here, for both body and mind.
For starters it might be helpful to avoid using the word “exercise.” The term sometimes makes it feel like a huge, unnatural and imposing task.
Instead using the word “movement,” reminds us that moving around is something we’re designed to do and that it’s not solely about sweating buckets in a spin class or being put through your paces with a trainer.
Here at the clinic we are trying to use the word ‘movement’ more for this reason, it’s more accessible and maybe less threatening.
You can incorporate movement into your life wherever you are.
Try and walk as much as you can. You can easily boost your walking time by getting up and walking around after each hour of sitting. You can even set an alarm for this and take the time to get a glass of water.
For some strength training, here are two easy exercises you can do three times a week, without any equipment:
Five to ten wall push-ups: To do these, lean against a wall with your hands shoulder-width apart. Move your chest towards the wall by bending the elbows, and then push yourself back. Keep shoulders relaxed, tummy and buttock muscles a little tense to support the lower back.
Five to ten sit to stand squats: Begin by sitting upright, hips at about the same level as the knees, shuffle to edge of the seat, bring feet back a bit then stand up keeping the back relaxed and driving through the hips and knees, then slowly sit down again keeping the back relaxed.
These are two exercises I like to include in my functional exercise prescriptions, simple but effective when treating shoulder, low back, hip and knee pain for example.
If you experience any pain while doing these exercises, I would suggest a physiotherapy assessment before continuing.