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Make a Difference
with Roundwood Health Clinic, Dodworth Road, Barnsley
 By now, most ‘New Years Resolutions’ to lose weight/get fitter/achieve a healthier lifestyle - have at worst become a distant, guilt-laden memory, or at best lost their momentum and the prospect of the approaching ‘beachwear’ season with obligatory exposure of ‘less-than-wonderfully-toned’ wobbly bits become a bit scary! Fret not - help is at hand!
A ‘daily dose’ of exercise is the way to a healthy body and mind but only 24% of women and 35% of men actually do the government’s recommended ‘30 minutes of at least moderate exercise 5 times a week or more’. Introducing regular exercise into your life is probably easier than you’d think, and subtle lifestyle changes can improve health, posture, well-being and confidence! Activity can be introduced into your daily routine and can make a world of difference.
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Starting the day
• Whilst brushing your teeth – march on the spot
• When towel drying your back – relax your shoulders, grasp one end of the towel near one shoulder and the other end by the opposite hip so that the towel lies diagonally across your back – dry your back up and down in a diagonal direction, then switch sides
• If you travel to work by car, try to sit tall and don’t slouch
• If you’re sitting on a bus or train, sit tall and hold in the muscles in the lower abdomen for 10 seconds, then release and repeat this through your journey
• Get off a stop earlier and walk briskly for the remainder of your journey. Do the reverse for your homeward journey and you may be able to clock up 20-30 minutes of exercise each day
At Work
• Avoid using the lift, stair climbing is a great workout and can strengthen and tone your hips, legs and buttocks
• Ensure your workstation is correctly set up and allows you to maintain a good posture with no straining
• Get up from your desk often
• Try this thigh toner: - sitting at your desk with feet flat on the floor, squeeze a bottle of mineral water placed between your thighs
• At the photocopier, stand tall and using the copier for balance, raise one leg behind you or to one side, keeping it straight. Repeat 8 times and then switch to the other leg
• At lunchtime, walk briskly to the shops/café – then fresh air will also do you good
At Home
• Walk up and down stairs a few times – especially if you’ve been seated all day
• Whilst waiting for the kettle to boil or talking on the phone, rise up onto your toes, squeeze your buttocks together and gently bend your knees then straighten up again. Repeat a few times
• Instead of using the remote control, sit on the edge of your seat, keep your back straight, stomach tucked in, buttocks squeezed then stand up and sit down 5 times before getting up to change TV channels
Housework
• When vacuuming, use long drawn out movements and use your whole body rather than just the arm; draw in your abdomen and take deep breaths. When ironing, stand tall and pull in your abdomen
• When loading/unloading the washing machine or dishwasher, try repeated squats, keeping legs slightly apart and your back straight – lower slowly but don’t go so low that you can’t get back up again!
Socialising
• Meet friends slightly earlier and have a 30-minute walk together before or after your dinner/movie
• Enjoy social activities such as a swim, bike-ride or dancing – it makes a change from eating and drinking!
• Take turns to choose an activity for you all to do – you’ll end up trying things you might not have thought about – who knows, it may open up whole new horizons!
So, if you need to exercise but don’t know where to start, perhaps try to incorporate some of these suggestions into your daily routine. It could help inspire you to make your lifestyle more physically active. Good luck and enjoy!
It’s a good idea to consult your GP or chartered physiotherapist before embarking upon any new exercise regime. If any of these exercises cause you discomfort, stop immediately and seek medical advice.
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