An Exercise Physiologist shares how to exercise (effectively) for free
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Is the cost of exercising a barrier for you? Expensive memberships. Lock-in deals. Contracts with fine print, with terms and conditions.
If money is a barrier for you, Exercise Physiologist and owner of Capital Hydrotherapy Kirra Rankin has a solution. Over the next four weeks, HerCanberra will release weekly Spring Workouts, which you can do at home. You may need to take your Ugg boots off though!
A systematic review has found that overall, the COVID pandemic has reduced physical activity and increased sedentary behaviour. Let’s change that—and make exercising a habit.
Simple. Efficient. Cost effective (ahh….free)!
The Physical Activity Guidelines recommend a minimum of 150 minutes per week of moderate physical activity, or 75 mins per week of vigorous physical activity; with two resistance sessions per week. When do you fit these physical activity recommendations into your week?
I often see the word ‘routine’ thrown around. Don’t get me wrong, I have many routines, however when it comes to my long-term health I use the word ‘habit’. The word ‘routine’ makes you feel like it’s something you HAVE to externally do. Whereas a ‘habit’ makes it feel more intrinsic, natural and built into our lifestyle without force.
Spring has finally arrived. If you want to successfully start implementing a spring resistance workout, then you need to:
1) Decide what you want
2) Write it down (I’ve made that part easy for you!)
3) Schedule when it’s going to happen (6 am? 7 am? 6 pm?)
4) Follow through (that part you must do)
Physiologically, we’re designed to move. The key is being organised—something is better than nothing. Set up your mat and your dumbbells (or any equipment that you can find).
Here’s your first Spring Resistance Workout session (you can print the PDF here):
- Squat
- Tricep dips
- Modified Plank
- Push ups
If you can’t do these exercises, welcome to write to me, and I can modify the movements for you: kirra@capitalhydrotherapy.com.au
Exercise can be free—you just need to decide when to do it!
Love, Kirra
Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.
If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
