A free (and effective) resistance workout

Posted on 19 September, 2022

Did you do the Spring Workout we released last week?

59% of Australian women are insufficiently active. At HerCanberra, we don’t want to let the cost of exercising be a barrier for you.

Therefore, during September, HerCanberra will release weekly Spring Workouts, which you can do at home. Prolonged sitting is linked to an increased risk of chronic health conditions—so let’s make exercising a habit. Simple. Efficient. Cost-effective (mmmm….free)!

Did you know research has found that moderate-intensity aerobic exercise can improve your mood immediately? And (wait for it…) …. those improvements can last up to 12 hours.

I feel like a broken record, but it’s important to understand the Physical Activity Guidelines—which are: 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. But how do you fit these physical activity recommendations into your week?

We are well and truly into spring. 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 (before, during or after work?)

4) Follow through (that part you must do)

Physiologically, we’re designed to move. Something is better than nothing. Set up your mat and your dumbbells (or any equipment that you can find).

Here’s your Week 2 Spring Resistance Workout session (you can print the PDF here):

• Lunges walking
• Open book – thoracic rotation in side-lying
• Bridge on the floor
• Table-top – alternate lowering

If you can’t do these exercises, you’re 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