Lounge Room Workouts: How to find consistency
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Do you have a weekly workout routine?
Scheduled. Habitual. Weekly flow.
Did you know it can take up to two months before a new behaviour becomes automatic? According to research, 66 days to be exact. Truthfully, I’m never convinced of exact numbers when it comes to human behaviour.
The timing behind forming a new habit can vary widely depending on the behaviour, the person’s character, and circumstances. This is the reason behind our consistent Lounge Room Workout series – user-friendly, free, and accessible. Let’s bring the workout to you.
For functional positive results, accumulative habit stacking needs to be an essential component of your self-care routine. Finding the flow. It’s where the magic happens – in order to see (and feel) functional progress you don’t have to do anything physically extraordinary, you just need consistency.
HOW DO YOU FIND CONSISTENCY?
1) Choose a time to exercise.
2) Time block the routine.
3) Make it a part of your regular schedule.
4) THEN MAKE IT A HABIT.
Okay. You’ll need 12 to 15 minutes for the Lounge Room Workout. The program is a combination of Pilates, pelvic floor exercises and Mild Intensity Interval Training (MIIT), in a circuit type format. f you don’t have 12 to 15 minutes, or if your function is low, I’d recommend breaking the workout up into two lots of six mins (morning and night).
You can print this week’s Lounge Room Workout here.
1) Split Squat Rear Foot Elevated – two sets, 10 reps.
2) Single Leg Stance With Trunk Rotation Resistance – two sets, 10 reps.
3) Active Hip Adduction in Side Lying – two sets, 10 reps.
4) Single Leg Bridging – two sets, 10 reps.
5) Rocking Plank – two sets, 10 reps.
6) Cat and Camel With Hands Flat – 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.
What days do you schedule your workout routine?
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!
