3 Techniques to Keep Moving During Your Time at Home
3 Techniques to Keep You Moving During Time at Home
This week we welcome back Retykle ambassador Ziggy Makant of Zig FitMama to give us some ways we can get moving even while at home. Ziggy is an experienced personal trainer and group fitness instructor with a demonstrated history of working in the health & wellness, and the fitness industry in the UK and Hong Kong. She is also a certified pre and post natal coach (CPPC).
As our daily life here in Hong Kong gradually returns to somewhat normal, the effects of a more sedentary indoor life are taking a toll. We’ve seen an increase in online fitness content that looks great to watch, but how can we practically find time to do that with your child(ren) at home all the time? Here are some ways you can get motivated and keep moving, even if you are at home.
1. Keep Those Steps Up
I don’t know about you, but I have spent more time horizontal, reclined or sat down rather than on my feet, dashing about from work to appointment, to play dates and school pick ups. Most of the time, the only time I’m on my feet is when I’m cooking! So, an easy way to track steps is with a pedometer, most phones or smart watches will have a form of this. A good place to start is set yourself a target of about 10,000 daily steps!
2. Interval Training
Simply put - this is a period of work and a period of rest. Of course, high intensity would be ideal, and adequate rest is appropriate - I cannot stress this enough. If you are deconditioned (i.e. haven’t worked out in a while), it will be a more effective workout if you work for 30s, rest for 60s, and be able to work at your maximum capacity in that 30s period.
With most conventional interval training, we work for a longer period of time than we rest (e.g. 45s work, 15s rest). This type of interval training has its time and place, but the goal should be performing at a high intensity every work-period. If we don’t allow the body to recover appropriately, it isn’t an effective workout.
3. Use it or Lose it Mobility!
There is a reason why the elderly in Hong Kong are so limber; all you have to do is walk down to your local park to see them stretching and moving! So let’s take a page out of their book and move it so we don’t lose it. Try these simple mobility drills based on the children’s song “Head, Shoulders, Knees and Toes!"
Head - Make sure to stretch your neck in all directions to help relieve tension!
Shoulders - Keep shoulders loose and mobile with slow-motion arms circles forwards and backwards.
Knees - Be kind to your knees and take time to take them to full range! Sit in deep squat (great for the hips too) or lunge one side at a time, letting the hamstring and calf touch, gently taking the knee towards the toe!
Toes - Make sure to flex the feet and crack your toes! Try to earth yourself in grass barefoot whenever possible, and if not, just make sure to walk around your house barefoot to keep the mobility in your digits! This has been linked to better posture long term!
Please keep in mind that if you experience any feelings of heaviness, dragging, bulging or pressure, consult your physician or physiotherapist.