A 10 minute workout to move your body, your way
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A common barrier to exercise is plainly not knowing what exercise to do. We’re breaking down this barrier for you—get your warm loungeroom ready Canberra!
How did you go with HerCanberra’s previous Move for 10 program? The Australian activity guidelines recommends that you do muscle strengthening at least two days each week (this is where the magic happens, and where you’ll discover the best functional benefits) however, you can work up this over time. Something is always better than nothing.
The attached Move for 10 program has all the descriptions of the specific exercises. You can choose your repetitions, you can pause if you need to, you can break it up into segments where you do some of the exercises spread throughout the day.
YOUR body, YOUR way!
Did you know research indicates that strength training improves:
- Cognitive function.
- Decreases anxiety.
- Decreases risk of dementia.
- Reduces markers of inflammation.
- Decreases cholesterol and blood pressure.
- Reverses ageing factors in mitochondria and muscles. And you can do all of this in your loungeroom this winter. For free. Let’s address this together…
At HerCanberra we like to make it uncomplicated for you—we understand that exercise isn’t easy for many people. What about if we did our strength exercises together – in your warm, cosy lounge room? You can print this week’s Move for 10 program here.
1) Pilates stability ball pass “V” sits—two sets, 10 reps.
2) Pilates single leg balance with trunk rotation (level one)—two sets, 10 reps.
3) Hip abduction side kick—two set, 10 reps.
4) Spine knee fall out (pelvic control)—two sets, 10 reps.
5) Alternation prone hip extension with straight leg with deep abdominal and pelvic floor activation—two sets, 10 reps.
If you need a modified program, let me know. Please note this is generic exercise advice and for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.
Can you find 10 minutes today?
Disclaimer
The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.
Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
- Be active on most—preferably all—days of the week.
- Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
- Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).
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!
