Out & About Autumn 2019

Out&About wellbeing

FITNESS

Now autumn is upon us , VICKI BROWN suggests some ways to get back into a fitness routine

H ere’s a seasonal list to get you started on a new health and fitness routine after the carefree summer months. Accountability: to yourself and should it help you, your family, friends or even a professional that can support you along the way. Understanding: your goals, your current habits and how your body responds to change, it is important to adapt to your individual needs. Time: you will need to be

prepared to manage your time in order to achieve your goals. Utilise: maximise an increase in wellbeing from food to exercise, sleep to stress, alcohol and caffeine consumption. Movement: set yourself some movement goals. Be realistic, start with an amount of time that you can commit to and then build it up as necessary, this usually works better for sustainability. Nutrition: focus on fuelling your body with quality food, so you feel energised and satisfied.

Exercises you can complete around the house and which are suitable for all ages and abilities

Standing on one leg : This is good for balance. Why not try and do this every time you brush your teeth, but make sure you alternate legs. You may need to use a finger on the wall for support to start with. Calf raises : You can do this seated or standing, ideally on a step (with something to hold on to) balance on the balls of your feet and push up onto your tip toes and then all the way down for a stretch, your knees should not bend during this movement. Squats (chair squats) : Chair: feet hip width apart, stand up by driving through the legs, core engaged, chest up, then return to seated. Standing : Stand with feet slightly wider than your hips, toes out. Spine in neutral throughout. Breathe in, break at your hip and sit back. Keep chest and shoulders up and look forward. Squat down until your hip joint is lower than your knees, parallel. Breathe out, drive through your heels, keep knees out and return to starting position. Plank : Lie face down, engage core, tighten glutes, lift your body off the ground forming a straight line from head to toe, resting on forearms and toes. Hold. If your lower back starts to ache or you drop or raise your hips out of position, either drop to your knees or rest.

Wall Sit : Put your back against a wall and place feet hip width apart away from the wall, lower yourself to make a 90-degree angle at the hip and knee, hold. Press ups (floor or against the wall) : Start in the hands plank position. Keep your spine in neutral and core engaged. Bend your elbows to 90 degrees, push yourself back up to the starting position. Drop to your knees to make the movement easier. Neck Stretches : Stretch your neck muscles regularly by holding each of these positions for at least 20 seconds. Drop the chin to the chest, look up to the ceiling, drop your right ear towards the right shoulder (do not let the shoulders lift for any of these), drop the left ear towards the left shoulder, look over your right shoulder (don’t let the left shoulder pull forward), look over your left shoulder. Do not be surprised if you find some of these movements small in range, if you regularly carry out these stretches you should find they become easier and with a larger range of motion. Try and do these every day, pair it up with something else you do every day, perhaps while you are waiting for the kettle to boil. Consistency is key and you will find putting these small things into your routine can make a big difference. Let me know what you pair the exercises up with.

Vicki Brown runs: LiveFitNow, Wash Common, Newbury. Telephone: 07879 447829. www.LiveFitNow.co.uk

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O&A AUTUMN 2019