Lounge Room Workouts: finding your joy in exercise
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Accessible, effective, efficient, and free.
Do you exercise for the right reasons? Shifting your perspective can foster a positive relationship with exercise, which can lead to increased levels of motivation, joy, and consistency. Finding your “joy in exercise” is important – exercising solely to lose weight or for aesthetic-based reasons often results in low levels of adherence. What type of exercise makes you happy?
I love a spicy sharp workout in my comfy lounge room to music. Come join me. Grab that old can of pumpkin soup, and some hand weights – and let’s get started. We are bringing the workout to you, Canberra!
The HerCanberra ACTIVE lounge room workouts are a combination of Pilates, pelvic floor exercises and Mild Intensity Interval Training (MIIT), in a circuit-type format. If you don’t have 12 to 15 minutes, or if your function is low, you can break the workout up into two lots of six minutes (morning and night).
Pilates is therapeutic, functional, challenging, and fun; while being very accessible (hello lounge room!). The magic happens when you focus on form, alignment, and breath. You can print this week’s Lounge Room Workout here.
1) Bird Dog – two sets, 10 reps.
2) Bilateral Knee Fall Out In Crook– two sets, 10 reps.
3) Plank To Push-Up – two set, 10 reps.
4) Pilates Clam (Level 2) – two sets, 10 reps.
5) Lunging – two sets, 10 reps.
6) Single Leg Reach In Three Directions – two sets, 10 reps.
7) Squat to Hamstring Stretch – two sets, 10 reps.
If you need a modified program, let me know – email kirra@capitalhydrotherapy.com.au. 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 12 to 15 minutes to move 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!
