Movement

This page highlights the importance of regular exercise and will provide movement and exercise tips and routines. It will also provide a variety of new and different exercise ideas. More information being added on a regular basis!

Deck of Cards Workout

RULES: Start with a well shuffled deck of cards. Choose 4 exercises to do for your work out and assign an exercise for each suit. For example, every time you turn up a heart, you do squats but every time you turn up a spade, you do push ups. More examples of exercises broken down by area of the body are given below.

After you assign an exercise to do to each suit, it’s down to the luck of the cards. I play that each card is a number with aces being one and each face card having additional value, so the repetitions range from 1-13. You can reuse the number 10 for each face card. Draw one card from the deck and do the exercise you assigned to whatever suit you turned up. The number you draw is the numbers of repetitions you do.

EXAMPLES:
Lower body– Squats, lunges, mountain climbers, glute bridges, dead lifts
Upper body– push ups, tricep dips, bent row, chest press
Cardio- Depending on the activity, I do cards in multiples of 10 seconds (2 = 20 seconds, 3 = 30, etc)- High knees(seconds), butt kicks(seconds), jumping jacks, burpees
Core- Planks (seconds), Side Plank Dips, Plank push ups, lateral bends, pelvic tilts, wood choppers
Whole body- squats, jumping jacks, plank push ups, tricep dips
**add weight where appropriate

NOTE:
The first time or two that you do this you may want to set a timer, depending on your endurance level. These work outs end up being high repetition and can be time consuming.

Hourly Activity Challenge

I wanted to share this great idea a friend of mine posted as more and more people move to working from home- especially with gyms currently on lockdown. She sent us a picture of her hourly activity challenge and so I decided to share it with all of you! It’s amazing because you can do it from home and it’s completely FREE.

CHALLENGE: every hour, do a short burst of activity. This short break will keep you engaged in your work and will boost your productivity.

I’d love to see yours! Share them with me by clicking on the title and commenting on this post!

5 Research-backed Benefits of Regular Exercise

We all know that getting up and getting moving is good for our bodies. This post is meant to highlight some of the great benefits you can get from exercise.

Benefit 1: Improved mood
Elle Woods had it totally right: Exercise increases endorphins, which make people happy. But what are endorphins? Endorphins are hormones that our body releases when we are doing something that requires a burst of energy(like exercise). You may also find yourself in a better mood because you have better energy levels and are less likely to have other long term illnesses.

Benefit 2: Improved energy
Exercise improves energy by helping the cardiovascular system to function more efficiently. You may also notice improved energy because of the hormones and endorphins released during exercise. While many people think that they need to spend a lot of time at the gym to achieve this effect, experts with the ACSM (American College of Sports Medicine) say that to receive the benefits of improved cardiovascular function you should aim for a minimum of 30 minutes of moderate intensity exercise 5 times per week.

Benefit 3: Weight management
While exercise needs to be combined with healthy nutrition to have the best effects, exercise can be an effective tool to help with weight management. The basics of weight management are that you need to “burn” more calories than you take in. Exercise increases the amount of calories you burn through increased energy expenditure and increasing muscle mass.

Benefit 4: Increased Strength and Endurance
Having good strength and endurance allows you to effectively spend time with your family and friends, allows you to perform well at work, and allows you to do extra activities you enjoy. Improvements in strength and endurance lower your risk of injury and may help with other aspects of health like flexibility and decreases in pain. You may find that you are also able to try new things that you may not have been able to before like running your first 5k, completing a new pilates class, or trying indoor rock climbing for the first time.

Benefit 5: Decreased risk of long term disease
Various research studies have shown exercise plays a role in the prevention of or management of long term diseases such as diabetes, heart disease, obesity, metabolic syndrome, Parkinson’s disease, and Alzheimer’s disease. In the article Health benefits of physical activity: The Evidence, which reviewed several of these articles, it is stated that the evidence is irrefutable that regular physical activity will prevent a majority of these diseases, and will lower your risk of dying early. It also states that the prevalence of physical inactivity is higher than any other modifiable risk factor for many of these diseases. If you have one of these diseases, exercise can be a helpful tool for conservative management of your symptoms.

Other benefits of exercise include increased confidence & improved mental clarity

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