Exercise Physiologist Kirra Rankin knows we’ve all been walking more—so she’s given us her tips…
How much has your lifestyle changed over the past two months?
A little? A lot? Drastic overhaul?
Did you know that 1 in 5 Australians report difficulties maintaining a healthy lifestyle during the pandemic?
According to new data from the Australian Bureau of Statistics, Australians are finding it more difficult to maintain a healthy lifestyle due to COVID-19. The recent report indicated:
- Lifestyle habits: 14% believed they’re consuming higher levels of alcohol.
- Nutrition: 22% reported eating more snack foods like chips, lollies and biscuits.
- Devices: 58% reported higher rates of screen time.
So where do you start when the new lifestyle habits have been engrained for months?
The big question is—do you want to change? Experts say it takes between 21 and 90 days to change a habit, depending on the person’s motivation and lifestyle circumstances.
21 days to change a habit. 90 days to make it a lifestyle change.
Restrictions haven’t been completely lifted, we’re just crawling out of Stage 1. However, I think it’s important to start thinking about: “Do YOU need to change your lifestyle?”
All you need is a little shift in thinking, nothing drastic.
Here’s how to implement a lifestyle change.
Sounds too simple, right? Simple—and true. Make one change a day. What is it you want to change?
Eating habits? Drinking habits? Movement habits? Moving regularly throughout the day helps your mental and physical health. How can you help your future self today?
Every week over the past 10 weeks, I’ve released a new Her Workout routine.
Here is this week’s Her Strength program:
1) Single leg Scooter x 10 repetitions
2) Side Plank and leg lift x 10 repetitions
3) Bird Dog and circles with the leg x 10 repetitions
4) Plank to Push Up x 10 repetitions
5) Deep Hip Flexor Lunge (hold for 2 sec) x 10 repetitions
You can print the PDF here and watch the two-minute IGTV teaser clip above.
Put on your walking shoes
Gyms are closed. Studios are closed. Most pools are closed. Mountains are open. Walking trails are open.
Walking is cost-effective, free, social and fun—the perfect recipe when recovering from a pandemic. Find a walking buddy to keep you accountable.
Short term plan
Plan for the week ahead – don’t get too caught up in a long-term goal right now.
Yes, gyms are closed, but that doesn’t mean you can’t do home exercise circuits with the family. Think outside the box.
Grab those cans of food, grab the dusty dumbbells, pump up the swiss ball, grab the resistance band, pot plants, bags of firewood, or anything that you can move to repetition.
Keep yourself accountable.
Share your movement goals with your partner, friend or housemate. Hearing yourself saying your plan out loud means it’s more likely to actually happen!
If you need some inspiration for a healthy lifestyle movement program, subscribe to the Capital Hydrotherapy YouTube channel (a new workout is released each week) and every Tuesday at 11 am we will be going LIVE on Capital Hydrotherapy’s Facebook page with a 10-15mins stay-at-home workout.
A little change, goes a long way.
How can you make a little change to your lifestyle this week?