If you are participating in our 6 week body and lifestyle challenge, I posted on Monday that I want you to live by the mantra, "I am going to move more things more often", throughout the challenge. In this post I am going to discuss how you can incorporate this mantra into your life (especially during the challenge) and what exercise you should do. Keep reading to find out.
The aim of this movement mantra is to get you to think about how you can incorporate more movement into your day. The key though, is to figure out how you actually want to move it. I am going to break this down into two parts; Non-exercise time and traditional exercise time.
This section includes your normal 9-5 work day (of course everyone's work day is different, but you get the idea) and the time you are not at work, but not exercising.
This non-exercise time is where you can start to make better movement choices. There are hundreds of examples, but here a few to get you started:
- Taking the stairs not the lift
- Go for a walk on your lunch break
- Stand up regularly from your chair in the office
- Have a standing meeting or walking meeting
- Stand up from the couch during the ad breaks
- Do some simple stretches or core work during the ad breaks
- Here is a blog post I wrote called "28 ways to add more movement to your day" Check it out.
- I have also wrote lots of other posts on movement and sitting (including this one on the best sitting position)
I said in the intro that I am going to tell you what exercise you should do. To me, the answer to this question is simple. Do what ever exercise you enjoy doing. This is bit of a cop out, but it is true. I can tell you what I do (and I will below) but just because I love doing it, doesn't mean you will. If you don't enjoy doing a particular exercise, the chance of you doing it regularly is not very good.
When it comes to doing regular exercise, I say find something that you enjoy doing and do it. The key I have found with exercise is consistency. You have to ask yourself, do I like doing this and could I do this consistently and possibly long term? If the answer is yes, then great.
Exercise examples may be going to the gym, doing classes, working out at home, doing pilates, playing team sports, cross fit, F45 etc. There are endless options, just do something you enjoy and can continue with. There is no need going bull at a gate at something you dislike to just give up 4 weeks later.
You can also just ease into it. This may as simple as going for a walk everyday after work or before work. As you get fitter and feel better, you could include increase the intensity and maybe include a small jog. You could stop halfway and do a few simple core exercises, or do them when you get home. It all adds up.
The 6 week body & Lifestyle challenge
My hope with the body challenge is to get you into some good healthy habits and start regular movement and exercise (if you are not doing any) or just make your exercise more consistent and regular.
Over the next few weeks, I will post some of my favourite exercises and hints and tips that work. So keep an eye out for these.
I know that if you add more movement to your day and exercise consistently, you will start to feel, move and function better.
Over the past year I have started doing calisthenics and have not only had some good results, but also really enjoy doing it. I have been using ‘The Robards Method’ of body weight calisthenics training (www.therobardsmethod.com). This is an App based program from Australia. It entails 3 workouts per week which you follow through on your phone. Overall there are 5 levels and over 300 workouts. If you are interested, check them out. They also have a free 1 weeks trial if you would like to try it. These workouts can be done at home, outdoors or at the gym.
I do all of my workouts at home. I have built up my home gym over the last 10 years and have everything I need to get my workouts done (I will write a post soon on my set up at home so you can see what I have). For the above workouts, all you mainly need is some rings, and a pull up bar.
Working out at home may not be for everyone, but in my situation with young kids and both my wife and I working, I would struggle to be able to leave the house to go to the gym. I usually try to get my workouts in when the kids are asleep, or if they are up, they have started to come in and 'help' daddy do his exercises. I am surprised how strong Bailey is. Have a look at her plank with her feet in the rings. Not bad for a 3.5 year old.
The program I follow, is only 3 workouts per week, but I also do 3 cardio sessions a week as well. For cardio I do a 20 minute program on the spine bike. We have our spin bike in the lounge and I usually get my session in after work and before dinner. This works for me. NB. This 20 minute workout is fantastic I will have a post on this for you next week.