Out and About - Winter 2021

Out & About wellbeing

FITNESS

Winter can be one of the most challenging times of year to prioritise our health and fitness. Often routine is thrown out of the window with more events and possibly less energy and motivation to exercise. VICKI BROWN says trying some new routines and habits and ensuring to keep the important habits in place may see you heading in to 2022 feeling good and in control of your routine.

Winter workout ideas n Run a mile a day for a month (or you could walk it) n Follow a five-minute stretch routine at your desk n 50 squats a day for a month n Sign up to a challenge or challenge a friend to join you in doing something fun n Choose a time of day to workout, morning, lunchtime or evening, and carve it into your diary. It could be just five minutes a day n Join a class or get a personal trainer. Having a set time to workout increases adherence for most people, plus you get to workout with others n Dance around your kitchen every time you cook

Try this workout! AMRAP Workout As many rounds as possible in 10 minutes 20 High Knees 10 Squats 10 Press Ups 20 Jumping Jacks 20 Mountain Climbers These simple steps may help improve your energy levels n Supplement vitamin D (the lack of daylight at this time of year means it is worth doing so until at least March). n Still prioritise water consumption, even though desire often drops off in the colder months. n Prioritise sleep – target an average of 7-9 hours. n Try and get outside first circadian rhythm on track. n Move daily, this may look different than when the sun is shining and the days feel longer. n If you want to workout but often lack the motivation at this time of year, remember to make it easy, schedule it into your diary, plan to workout with a partner or friend. Make a rigid commitment to help you follow through with something you want to do. n Eat nutritionally dense thing in the morning, a great way to keep your

A little motivation Our goal leaving 2021 behind and heading into 2022 should be feeling good. The small habits that you can fit into each day can make you feel better and ready for other challenges. You don’t need to be perfect – try and be consistent. Have a wonderful end of 2021 and beginning of 2022 and remember you have the power to make changes that can make you feel even better – start today, with one small thing.

food so you feel satiated while keeping your immune system boosted n Take the opportunity to rest if you have been full on all year – our body and mind sometimes need a little extra time to recover and it may just be the perfect time to do this. Switch your intense workout for yoga or meditation if you still want to prioritise movement n Enjoy the season by underpinning the habits that make you feel good

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

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O&A WINTER 2021