Winter training…it can be so hard!
You wake up; oooh, it’s cold. You look out of the window; it’s dark and wet. The last thing you feel like doing is going out for a run, so you can get your daily activity targets started. I mean you’ve not had anywhere near enough coffee for that yet.
You get in from work or a day out, have a cup of tea, sit down and catch up on the news and then realise you need to get your activity done for the day; but when you look outside its dark, cold and probably wet! How are you going to fit in that 30 minutes of activity now?
Well the first thing to realise is that you do not have to perform a full 30 minutes in one block; the duration can be split into smaller, more manageable chunks of 10 minutes spread throughout the day. That makes things easier. The 10-minute sessions should be reasonably brisk in nature; that is to say moderate intensity, so that you are breathing a little bit harder than at rest and maybe even beginning to sweat a little.
In fact, the British Heart Foundation recommend that the requirement of 30 minutes a day, 5 days a week actually be broken down into three 10 minutes sessions a day, performed with a brisk intensity. There is overwhelming evidence that this is as effective as a single 30 minute block which can be difficult to fit into our busy lifestyles.
Ok, so I only need to do 10 minutes, but it is still cold, wet and dark out; I don’t feel particularly safe going out in that.
Not a problem. There are so many activities and exercises that can be performed in your own home; you need only minimal space and just a desire to achieve your targets to improve your health.
Here are some easy sessions that will enable you to get the required duration and intensity of activity, plus will have the added bonus of improving your joint health, mobility, flexibility and strength – all important factors in improving health, and all in the safety and comfort of your own home.
- heel flicks
- knee lift & twist
- march and kick
- side steps
- heel digs
- tap backs
Option 1: 30 seconds of each exercise , 30 seconds rest; repeat 2-3 times.
Option 2: 45 seconds of each exercise, 15 seconds rest: repeat 2-4 times.
Option 3: 60 seconds of each exercise, no rest; repeat 2-5 times.
Images and instructions for the exercises are attached as a PDF below: