A free 10 minute Pilates workout you can do from home
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Did you know only 24.9 per cent of 18 to 64-year-olds undertook enough strength or toning activities on two or more days in the last week?
The Australian activity guidelines recommend doing muscle strengthening at least two days each week. Meeting these physical activity guidelines can unlock a world of benefits for your long-term health and well-being. Something is always better than nothing.
At every life stage, a movement program is important—from puberty, pregnancy, perimenopause, and menopause. Research indicates that strength training improves cognitive function, decreases anxiety, decreases risk of dementia, reduces markers of inflammation, decreases cholesterol and blood pressure and reverses ageing factors in mitochondria and muscles. And you do all of this in your loungeroom. 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 single left lifts—two sets, 10 reps.
2) Pilates spine twist supine, level 1—two sets, 10 reps.
3) Alternate hip extension in four point kneeling with pelvic floor activation—two set, 10 reps.
4) Core activation in crook—two sets, 10 reps.
5) Side plank with trunk twist—two sets, 10 reps.
If you need a modified program, let me know. Please note this is generic exercise advice 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!
