Tag Archives: home exercise

Fitness Accessories to Complement Your Daily Activities

Every day if we notice our daily activities, some of us may barely going for workout sessions to keep ourselves healthy. We can do the exercises every week, but there is some solution for those who think that is not enough.

Daily activity can be different for anyone, even at lockdown terms. We could choose to go out for some fresh air or stay at home, but for those who are often going to the gym for exercise, this can be a problem.

On the weekend, we have more leisure than on weekdays. The picture below gives us a sample of how a lot of people are conducting exercises on Car Free Day during the weekend.

Workout on Weekend
People exercises at Car Free Day

To keep ourselves healthy, we do not need to go on fitness every day, but we can wear some accessories to keep ourselves trained at all times. Though it may look weird at the office, at least it can compensate for our daily training.

Some accessories are designed to complement our training, but only a few accessories are suitable for daily life. To break it down, two accessories are best to fit in your daily life.

Ankle Weights

Ankle Weights

Ankle Weights is a fitness accessory that allows us to build up some muscles on our legs. When we try it for the first time, we will feel like the walk we normally used to handle at a normal pace becomes heavier than before.

You can pair it with Arm / Wrist Weights, practically if you want to train multiple sections of muscles at once (From Legs to Arms). But we have to take note that the challenges will be doubled when doing it.

A good reference is from Hajime No Ippo, where Sendo trains his legs gradually by adding weight as soon as he gets used to the Ankle Weights training. At first, he got tired by just walking around, but he gradually increases the weight on the ankle weights once he gets used to it.

Sendo advises for Ankle Weights – Hajime No Ippo Chapter 246

As Sendo’s statement, it is better to do this exercise regularly and gradually increase the weight. We may not see the result of the training until we can feel the difference between equipping ankle weights initially and once we add more weights.

Recommendations

Ankle Weights is best used to do daily activities since it was others may not notice it when you wear it, and the length of your pants, such as jeans, was enough to cover it.

Nordic Lifting publishes the recommendations about using Ankle Weights, but the writer wants to expand it further, so we can wear it once we understand how it works.

Anyone can wear it during their daily activities, regardless of where we are. The writer’s advice is to maintain safety when using it, especially if you are doing some important things such as driving. If the legs become too tired to handle, you need some rest and took off the weight to ease it down.

Arm / Wrist Weights

Arm / Wrist Weight
Arm / Wrist Weight

Arm Weights is a fitness accessory suited for any user that wants to train their arm strength, such as biceps and triceps. Unlike the Ankle Weights, the Arm / Wrist Weights are exposed, practically if we did not wear the long sleeve suit.

We can wear it anywhere they like, and Arm / Wrist Weights can be paired with Ankle Weights. However, we must be careful since there are many Arm and Wrist Weights types, and each of them has a different weight distribution. Arm Weights can cover your hand to the wrist, while Wrist Weights focuses on your wrist.

Recommendations

Arm / Wrist Weights are best used if you want to train when doing some job that makes them unable to do an exercise that can train your muscles. Since leg muscles are easier to train than arm muscles, it is best to gradually train your arm.

To make sure you can pick any brand that can suit your taste, it is best to wear arm weights that weigh up to 2 lb or 1kg instead of above it. That’s because our arm is more vulnerable to tiredness than the legs, practically due to gravity as a prime example. While we can take a rest or sit down, use this chance to take off the Arm / Wrist Weight to loosen up some muscles and relax.

Recommended Brand

Some of the products, such as Exercise Fitness, provides an accessory that can help you to train their arms and legs. You can find the exercise Fitness website here:
https://www.exercise.co.uk/fitness-accessories

While some opt to pick a fixed weight, the writer recommends a weight that can increase or decrease according to user needs. Sendo from Hajime No Ippo already gives an example about adding weight gradually, as it will give us the difference between wearing the ankle weights and not wearing them in the long-term.

Getting flexible Arm / Wrist Weights and Ankle Weights can be beneficial in the long-term training instead of the fixed weight. We may also ask the store whether they sell the equipment to adjust the weight they feel fit when they want to. Another thing to notice is the price itself, which can be more worth than what we can expect.

Another is to get an accessory that can fit both the Wrist and Ankle, although it will be difficult to acquire due to equipment complexity. The size of your wrist and ankle could be different.

Why the writer pick these two accessories? That’s because these two are the best accessories suited for our daily life. The benefit is we can go mobile with these weights equipped as we can just travel with these accessories equipped. The con side is if we took it off somewhere, we may realize that we lost something when we get back home.

Furthermore, if you don’t like going to the gym, these two fitness accessories can help compensate for your training.

3 low impact, at home exercise ball movements for people with mobility issues

We know that getting older can take its toll on your muscles and joints, in a time such as 2021 when getting out might be harder than expected, having a quick, low impact exercise session is perfect for getting yourself moving. Using equipment available on our website, here are 3 low impact movements you can do at home with an exercise ball.

1. Sit ups

As someone that has never been great at sit ups, using an exercise ball to provide that extra bounce and support underneath your back can really help you to do a few more sit ups than just one on the ground. Here is an image showing how to position yourself properly and maintain a good sit up with balancing on the exercise ball.

You can also try this type of movement when you are laid in bed, and instead of trying to do a full sit up just trying lifting slightly and pushing your hands forward. From there only lift your body a little until you feel your core tighten and hold for 5 seconds, longer if you can, but any hold is good. Doing this each day will drastically improve your overall core and back strength and support you even if you’re just sitting around.

2. Hip thrust

This movement is great for increasing motion in your hips and ultimately strengthening the bottom of your back. Along with the sit ups, the hip thrust movement in great for engaging your core, strengthening your back and increasing mobility.

 

To do this movement correctly, position your shoulder blades on the middle of the ball and ensure you have your balance. If you can’t balance properly right away, use a sofa or a chair to support you while getting into position. From the position, with or without an added weight, if you slowly lift your hips from the lower position and push your hips up until your legs are straight across. Hold the position for at least 5 seconds and slowly lower. It might not seem like it’s doing much but every little move you make and hold is gradually adding to your internal strength, and by doing so it is increasing your overall fitness.

You can also try this similar movement, in which you stay in the raised hip position and roll the ball underneath your body and roll back again to work your hamstrings.

3. Upper body raises

Okay, while I don’t know the actual term for this exercise movement it is most simply like a reverse sit up. For example, while the first sit up movement is raising your body chest first to your knees, this second movement is raising your back. Lay your stomach on the ball with your legs straight behind you, hands on your head and raise your body up until you’re facing forward.

If you are struggling, here is a video of Davina McCall demonstrating this movement with this exercise ball.

These exercises may seem difficult at first, but a little effort into each movement helps you!

Ways to save your time for exercise during the lockdown

The Covid -19 situation may change our lives completely. We work from home; we buy online; we meet our friends on virtual video. We’ve been urged not to travel or to meet anyone. Most venues have been closed, in line with gyms, dancing classes, shops and attractions. We move less and less, and the time we spend on exercising is declining sharply. The lockdown caught us unprepared. We were not prepared financially and materially, but drastically, the lockdown caught us unprepared mentally. We let ourselves lye down, physically and mentally. We neglected our body and our mind. Ultimately, we failed our health leaving good practices behind. The time flies by, but let’s remind ourselves of good practices. 

  1. Are you waking up at 7 o’clock or earlier? What is the deal? Is a morning routine helpful? Waking up a few minutes before starting work doesn’t help. The coffee or quick breakfast won’t help boost your energy unless you re-energize yourself with some fresh air and exercise. A study done by Massachusetts General Hospital shows that the time you decide to rise and shine could impact your mental and physical health. Waking up early could lower the risk of developing depression and chronic illness. We’re aware that rising early won’t affect body mass index or Type diabetes. However, better planning of your daily tasks could lower stress significantly. You can set up your priorities and never let behind your health. Yet, you do not have to take our advice if you work night shifts. Your rest needs may differ significantly, and you must seek medical advice. But, if you don’t fall into this category, consider waking up earlier, planning your work, and your exercise time, either home or outside. If you need equipment, please visit our shop page. 
  2. Does Social Media rob your time, peace and sleep? Several studies show that time spent on Social Media is toxic rather than useful. Scrolling online in a hunt to see what others are doing has a massive negative impact on us. First, we borrow stress from others. We want to become someone else or to do as others. Mealtime is accompanied by our phone, and we forgot to give time to grow, talk and make real friends. Reading about others online affects our mood in unfavourable social comparison. This leads to anxiety and depression. Lately, our sleep is badly affected. We are not allowed to meet friends at the moment; however, limit your time online. Put your phone apart, and start caring for your mental and physical health. You shall try listening to a book while exercising. Therefore, precious time is used to relax your body and mind. 
  3. How active can you be in lockdown?

Well, you might have reasons not to exercise. The gym is closed; non-essential shops are closed. And who enjoys going out only to grocery shop? We are tempted to buy everything online and skip any kind of exercise. However, you are still allowed to exercise outdoors, spend some quality time in the park. While doing so, you can also take your children with you to keep them active. Check out Top Tips for Keeping Your Kids Active. Everything adds up, plus some time outside it will boost your energy and your ability to think. 

4. Your vision?

Well, take care of it! We may be forced to spend most of our time in front of a screen: working, shopping, talking to our friends. But don’t forget that your eyes will help you as long as you take care of them. There is nothing wrong with wearing glasses, but why should you if you can avoid it? Blurred vision, headaches, disorders are all signs of losing your sight. Facing your computer, you shall remember the 20-20-20 rule for resting your eyes. Every 20 minutes, take 20 seconds to look 20 feet away. Will you forget that? Take a sticky note, write the rule on it and stick it to your computer, or use an app to remind you of doing so. Walking or exercising using this rule every 20 minutes will give you another moment of being active.

5. Movie night?

If you are a person who loves movies and have a computer job, you need to reconsider your practices seriously. You prolong the time in front of the computer may be very harmful to your activity level and health. Plan your movie night for only once a week, especially on a day when you don’t have too much screen time. Probably at the weekend before or after exercising sessions. Or switch it to a movie with gardening or cleaning. These activities not only clean your house but your mind and body also! 

6. What do you do in your free time? It is a lockdown, and our choices may be minimal. However, let’s try making them beneficial; try to ride a bike, some gardening, fitness sessions. Keeping your body active will make you a lot healthier. Besides this, your time during lockdown will not be boring. If you have a spare room or a garage, use it for your exercise. Our specialist helps you transform it into the most precious space for your body in cost effective way. Time and money spent on your health will prove beneficial as you will feel healthier and more confident. 

7. Other ways to help with exercise during lockdown can be:

  • cook instead of ordering food
  • clean your garage/garden/ outside balcony
  • teach your cat to catch the ball
  • rearrange your bedroom
  • run for a few minutes after 2 hours of work
  • Top 10 Best Multi Gym Exercises
  • use one of our indoor exercise equipment

To help you keep active during this time and plan your exercise sessions, we got everything you need to get you started. Visit our shop or discuss with one of our consultants your needs. We are happy as long as we help people get fit and confident in their bodies. 

Keeping Fit and Healthy as a Busy Student on a Budget

Being a student it can be hard to get into a routine of healthy exercise, even more so when balancing University work alongside. A look online will bring up a wide range of articles and fitness classes to read and take part in. In this blog I want to offer some guidance as to how you can keep fit and healthy as a busy student on a budget.

My housemates have been trying to get me participating in workouts with them however, I have always had the same feelings when asked. There has always been a high financial commitment attached to joining the gym which has always been off putting for me. Even with the more competitive price of the University gym, I still find the gym as too high of a financial commitment. However, the gym is not the only place to effectively participate in a work out, there are many low cost options of staying fit and healthy that can be considered.

With the introduction of lock down last year I soon found myself looking for ways that I could stay active during those times. Home workouts soon found themselves established into my daily routines. Here are a few of the best ways that I have found to start your health and fitness routine!

Stay Hydrated

Glass of Water by Manu Schwendener on Unsplash

Staying hydrated is an extremely important way of keeping healthy. The NHS recommends that we drink around 6-8 glasses of fluid per day.  The easiest way to do this is to just simply have a glass of water with you whilst you’re studying. I have found this to be an extremely easy way of keeping healthy whilst I am at University. If you are not a fan of water on it’s own you can always add no sugar fruit juice or even a slice of lemon.

Water can also be useful in other areas of fitness such as being used in weight loss treatments, more information can be found here.

Eat a Balanced Diet

Keeping a healthy diet has just as much of an impact on your body as exercise can. If you are exercising you need to maintain a healthy diet otherwise all the hard work being put in is being wasted with a poor diet. Here is a link to an article where there is more information about how eating a balanced diet complements exercise.

When looking to change my diet, I found that one of my favorite ways of satisfying my hunger was through snacking. Everyone loves a snack, I probably love them a bit too much if I am being completely honest. To incorporate more of a balanced diet into my lifestyle, I have tried to start swapping out my snacks for a piece of fruit instead.

It is also important for you to eat properly before and after a workout. Here is a short blog on what you should eat before and after a workout. I would recommend giving this a read before attempting any workouts to ensure that training is effective.

Head Out For a Walk

Walking by Arek Adeoye on Unsplash

Walking is one of the easiest and cheapest ways for keeping fit and healthy as a student. Going out for a quick walk has been one of the best ways I have used to stay fit and healthy as a student. A full walking routine does not even have to be implemented into your day, simply walking to the shops instead of driving has the potential for huge benefits to your well being.

I have personally seen improvements to my mood since walking to the shops rather than driving. Being out in open space for a small amount of time is a nice change of scenery which has been a real boost for my mental health. More information on walking and mental health can be found here.  There are other perks of walking too as you get to discover the local area, opening up potential to find new walking routes to try out in the future.

Do not worry if you do not get the chance to go out for a walk. In the next section we are going to look as home workouts as an alternative way to keeping fit and healthy.

Home workouts

Home workouts are another great way that you can stay fit and healthy in your own time. There are an abundance of products that you can try with various workouts that can be used in conjunction with the products. As this blog is more focused on sticking to a budget, products suggested will have multiple uses to maximize the costs of the products.

  • Resistance Bands are a cheap and versatile way of easing into home workouts. Prices start at £15.99 with different prices being found dependent on the resistance of the band. The bands can be used for a full-body workout which I will link here.
  • Dumbbells are another low cost way to start home workouts. Prices start at £13.75 for 2 x 1 kg Dumbbells with prices increasing as the weight increases. Dumbbells can be used for any level too so whether you’re a complete beginner or an experienced gym goer, an effective workout can be achieved with dumbbells. I will link a 6 week beginners dumbbell workout here and I will link an arm and upper body workout here.

Dumbbells and Resistance Bands by Kelly Sikkema on Unsplash

So, here are some really easy and simple ways you can begin to get yourself into a really good healthy routine. Sticking to the new routine will be hard at first, but stick at it! The benefits in the long run are worth it over the initial breaking into the new routine period and you will begin to feel so much better.