It’s time to start revisiting your winter “whyercise” with Move for 10

Posted on 10 May, 2023

There is snow on the local mountains Canberra. It’s time to start revisiting your winter “whyercise”.

Why do you exercise? Can you fit in 10 minutes today?

Exercise is something we have to work for. We cannot press a button and get a strong core; we cannot swipe right and feel increased flexibility; we cannot flick a text and improve our cardiovascular system.

You have to work hard for fitness benefits—which is why we must find the reason why we want to exercise. Did you know 10 minutes of exercises can have a positive impact on your mood?

When you can see the frost on your bedroom window, you need to remember why you are choosing to get up early to exercise.

Before we dive deep into your “whyercise”, it’s really important to understand the Australian Physical Activity Guidelines. If you have a specific condition or different objective or goal then the guidelines may not be appropriate for you, always consult an Accredited Exercise Physiologist, Physiotherapist or allied health professional for advice.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults ( aged 18 to 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 two and a half to five hours of moderate-intensity physical activity or an hour and 45 minutes to two and a half 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 dumbells, or Thera bands (all very accessible to anyone who is time-poor).

Now the formalities are out of the way—you know what you need to do, but do you actually do it (week in, week out, month after month, year upon year)?

HerCanberra has your back. How about we start with a 10 minute strength circuit together, in your warm, cosy lounge room? Over the next couple of months, we are going to help you through the colder months. At Her Canberra we like to make it easy for you—you can print this weeks program here. 

1) Bird Dog: Two sets, 10 reps.

2) Bridge: Up on two, down on one—two sets, 10 reps.

3) Squat: two sets, 10 reps.

4) Single Leg Body Hinge (small range of motion): two sets, 10 reps.

5) Prone Back Extension and Y Raise: two sets, 10 reps.

Consistency instils motivation. Motivation instils consistency. Do you actually know why you exercise?

Sure, it can make you feel better, manage your weight, strengthen your bones and lungs; and lowers your risk of chronic diseases like diabetes, obesity and cardiovascular disease. It’s a proven fact— regular exercise helps prevent or manage health problems such as stroke, metabolic syndrome, depression, arthritis…the list goes on!

However, is this enough to tap into your deep down desire to be bound to your program? Maybe these facts are actually enough for you. Maybe. Maybe not. Are they inspiring and purposeful enough for you? Maybe. Maybe not.

Whyercise tips:

• Write down your exercise plan, monitor it, adapt it and stick it on your fridge.
• Have a professional look over it and keep you accountable.
• Set an achievable short-term goal.
• Set a realistic achievable, crazy, fun, long term goal.
• Don’t take yourself too seriously. Just chip away, week in, week out.

Over to you…the cold mornings are closing in on us Canberra. What is your “whyercise”? Can you find 10 minutes today? Do you want to be more active? If so. You’re halfway there….

Love, Kirra.