Welcome to Day 44 of the Wellbeing 9-a-Day blog! Yesterday, I wrote about how my love of Coach Kozak has helped me to build a habit of exercising at home. In today’s blog, I focus on a new system I have developed that helps me meet my fitness goals.
Walking to Wellbeing
So far with The Wellbeing 9-a-Day Journal, my exercising goal has been focused on getting the steps in.
To begin with, my goal was to walk 5,000+ steps each day, which I increased to 6,000+ at my 30-day review. While this approach has helped me maintain my fitness and get leaner, it is time for me to adjust my approach so that I improve my physical fitness in the ways I need to.
I already do daily stretches for my Self-caring goal, which helps with my flexibility, but there is one area where I am not doing enough. Aside from an occasional Coach Kozak strengthening routine, I have been doing very little exercise to strengthen my body.
To help address this, I am introducing a new system to my goals. Instead of 6,000+ steps, I am including an alternative where I can complete a full body weight routine, which I consider equal to 1,000 steps.
This new system helps me to have a mix of walking and strengthening each day, while my Self-caring goal ensures that I am working to improve and maintain my flexibility.
Full Body Strengthening
My full body strengthening routine involves nine different exercises that target nine different areas of the body. As with the Wellbeing 9-a-Day, I split the nine into three groups of three – something that has become a bit of a habit…
Legs
Calves = Calf Raises x 10
Hamstrings/posterior chain = Good Mornings x 10
Quadriceps = Squats x 10
Torso
Abs = Plank for 30 seconds
Chest = Press Ups x 10
Back = Bent Over Row x 10
Arms
Shoulder = Shoulder Press x 10
Biceps = Bicep Curl x 10
Triceps = Triceps Extensions x 10
This routine is a great way to hit most areas of the body. You can do them with or without weights, depending on your current level of fitness. If you are just beginning, start without weights until your body gets used to the movements, and then gradually increase your weight over time.
Even a couple of water bottles can be enough if you do not have weights at home.
By completing these exercises and focusing on tensing your muscles, you can begin to strengthen your muscles so that you are physically fit for the journey ahead.
Call to Action!
Exercise your body today. As with most things, we encourage you to start small. Better to start at a level you can do than to push yourself too hard too fast. Whatever you decide to do, stay safe and don’t push yourself beyond your limits.
This blog was written as part of a 90-day blog writing fundraiser for Live Well with Cancer, a volunteer-led charity serving North Tyneside and the surrounding areas. If you enjoyed this blog, please show your appreciation by donating to my JustGiving page. Every penny raised from donations or sales of the journal will help deliver workshops, events and support groups that empower better health and wellbeing for those affected by cancer, including family, friends, carers, and healthcare workers.
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