Category: Exercise

Stay healthy and fit this festive season with the whole family, with our #MedshieldMovement 10-Day Festive Family Fitness Challenge!

We’re more than just a medical scheme, we’re here to help you and your family live a healthier, better lifestyle. And this summer, we’re introducing the #MedshieldMovement 10-Day Festive Family Fitness Challenge! According to the Journal of Physical Activity and Health, studies show that family-based physical activity can enhance bonds and encourage long-term healthy habits.

This Challenge is designed to keep you and your family active during the holidays and can be started, rotated or restarted at any point.
It’s easy to follow, family-friendly, adaptable to all fitness levels, and can be started at any time.
Whether you’re at home or on holiday, tick off your daily goals, and share your journey with us on social media using the hashtag #MedshieldMovement!

Day 1: 15-Minute Morning Stretch Session

Kickstart the challenge with a light family stretch session to improve flexibility and prepare your bodies for the days ahead!

Try any of these stretches from our resources:
– Easy yoga stretches great for your back

– Yoga for better sleep
– Yoga poses you can do with your baby

Day 2: Family Walk or Hike
Head outdoors for a scenic walk or hike and enjoy bonding over conversations while enjoying nature’s beauty.

Looking for some inspo or direction on how to get started? Read these:
– Walking workouts for weight loss
– The health benefits of daily walks

Day 3: Dance Party!
Turn up your favourite tunes and dance it out! Dancing improves cardiovascular health and is a great mood booster.

Looking for a dancing workout? Try our online dance class with Mapule:
– Mapule’s Dance Workout

Day 4:Homemade Circuit Training Challenge
Create a mini circuit in your garden that includes a series of body-weight workouts and allow each person in the family to lead an activity or perhaps a muscle group, if they like. Include workout moves such as squats, star jumps, planks, sit-ups and if you have equal numbers, try creating partner workout activities.

Looking for some garden workout inspiration? Try these: 

– 15-minute lawn workout

– 30-minute HIIT lawn workout

Weather not great outside? Try this indoor Lounge Pilates workout.

Day 5: Water Workout
Take a visit to a public pool, your local gym pool or try a natural ocean pool and do a water workout! Swimming is a full-body workout that’s gentle on joints.
Here is a great aqua aerobics workout to try: Aqua Aerobics For Any Pool!

Day 6: Family Sports Game
Choose a family-favourite sport like soccer, tennis, beach cricket, padel or volleyball and spend the day playing together. Some of these can easily be set up on a beach or in a garden or local park area. 

Day 7: Obstacle Course Adventure
Set up a DIY obstacle course in your garden or living room. Time each family member and celebrate their efforts.
Incorporate everyday furniture pieces, like benches to jump over, or tables to crawl under. Rope in the kids to help design the course too.

Day 8: Strength Training with Household Items
Use cans, bags of flour or washing powder or water bottles for fun strength training exercises.
Incorporate exercises such as:
– Biceps curls
– Shoulder presses
– Sit-ups or Russian twists with the weighted items.

Looking for a workout to try in your lounge? Wall Pilates is a big trend and requires no equipment. Check out our Wall Pilates workout here. Or what about an ab-focused day? Try this workout featuring a variety of core exercises. 

Day 9: Family Relay Race

Create a fun relay race in your garden or at a park or the beach. Rope in the neighbourhood for fun! This should inspire a sense of teamwork and it gets everyone moving!
Think of activities like: 

• Skipping 

• Egg and spoon races
• Hopping on one leg
• Crab walk or bear crawl relay 
• Wheelbarrow race

Day 10: Festive Fitness Finale: Scavenger Hunt!
Set up a scavenger hunt where each clue leads to a fitness task, like 10 burpees or push-ups or squats or sit-ups before the person is able to unlock the next clue. It’s a great way to combine problem-solving and exercise. Create a list of items that need to be collected as ‘clues’ or a chaselist, like a flower, a leaf, something hot, something cold, something pink, a stick or stone.
Think of a desirable prize to add to the end.

We hope you enjoy this family-friendly festive fitness challenge! If you take part or do any of our online workouts or videos, share and tag us on social media #MedshieldMovement

Nostalgia for the 1990s has been sweeping the world, influencing everything from fashion to music and fitness trends too! South Africans are no exception, embracing the return of high-energy, community-focused workouts that dominated the decade. Here are some of the hottest 90s workouts that have made a massive comeback and why you should try them!

Whether you’re revisiting an old favourite or trying a 90s trend for the first time, these workouts are worth a spot in your fitness rotation. They’re backed by research, effective and a whole lot of fun, guaranteed to boost your fitness, health and mood!

1. Step aerobics

Who remembers watching step aerobics on tv? Or maybe you’ve seen it in films? Step aerobics is a simple choreography with a raised platform (the step) that offers a full-body cardio-style workout. Today’s popular step aerobics classes have an added element of HIIT (high intensity interval training), while still being a low-impact workout that’s suitable for all fitness levels. Another reason for its popularity? The upbeat music and social nature of the class means it’s a great way to improve your mood.

2. Tae Bo
   This exercise fuses elements of taekwondo and boxing and gained popularity for its high-intensity full-body workout that improves strength, flexibility and endurance. This workout is a real calorie burner, making it effective for weight-loss too.
3. Dance Workouts
   Thanks to the iconic music and MTV music videos, dance cardio classes rose in popularity in the 90s.Today retro dance classes with 90s hits are once again trending and provide a really fun way to stay active. Dancing is good for improving coordination and boosting your mood all while getting a sweat sesh in.
   Looking to try a dance class online? Try our guided Dancing Workout here.

4. Spinning
   Spinning classes emerged in the late 90s, driven by their high-energy atmosphere and calorie-burning potential. Today, spinning classes are high-tech immersive experiences that often include modern additions like strength training or virtual reality experiences. Soul Cycle took the US by storm and, locally, most gyms in SA have dedicated spinning studios. Looking for something a little different? Try the music-centred and trendy Hustle & Heart in Cape Town or Spin Science in Johannesburg. Spinning is a great form of low-impact cardio, plus it builds strength and community classes create a fun, vibrant place to sweat.

5. Pilates
   Although Pilates was developed in the early 20th century, it gained popularity in the 90s for its focus on core strength and flexibility. It then garnered a bit of a reputation as a ‘boring workout’, but today is back with a new spin: pumped up music, reformer machines and studios dedicated to pilates fusion classes. Pilates is – at its core – a strengthening workout that’s both low-impact and focused on mindfulness. Pilates helps to improve core stability and flexibility while reducing back pain.

Looking to shake up your workout routine? We have a wide range of workout videos and programmes online at MedshieldMovement.co.za. Visit our ‘Workouts’ page here or try some of our ClickFit programmes, available for Medshield members.

As we head towards the last part of the year, many people tend to experience feeling exhausted and burnt out. A study by Gallup showed that workplace stress among employees rose by 10% from 2023 to 2024, with 45% of workers reporting feeling stressed daily in 2024. Exercise is one of the best ways to reduce stress and improve mood. It’s something you can do in your own time and often does not cost much money.
Here are ten types of exercise that can help you achieve a calmer, more positive state of mind.

1. Walking
   A study published in the American Journal of Preventive Medicine found that regular walks can help reduce symptoms of anxiety and depression. Walking is a simple yet powerful way to boost your mood. A brisk 30-minute walk can increase endorphin levels, the body’s natural mood lifters. Read this article to get started: https://medshieldmovement.co.za/health-benefits-of-daily-walks-its-more-than-just-exercise/
2. Yoga
   Practising yoga is known to be a way to help ease stress and anxiety. The combination of the physical movements (asanas), breathing exercises and meditation help to decrease levels of cortisol (the stress hormone) and increase feelings of contentment and peace. Try this beginner-friendly yoga routine here: https://medshieldmovement.co.za/video/medshieldmovement-hiit-workout-with-mapule-ndhlovu/
3. Strength Training
   Lifting weights is not only good for your physical health, but can lead to increased self-esteem and studies also show that this form of exercise can improve your mood. We have a wide variety of strength-training programmes on our site. Try these ones here: https://medshieldmovement.co.za/video/weighted-workout-medshield-movement/
4. Dancing
   Studies show that dancing is a fun way to release endorphins and lift your spirits.
   Try fitness ambassador, Mapule’s dancing workout here: https://medshieldmovement.co.za/video/dancing-workout/
5. Cycling
   Whether in the gym, on the road or up the trails, cycling is a great way to improve your cardio health and boost endorphins. Combined with spending time in nature and getting fresh air, this sport can help relieve stress and improve mood. No bike, no problem – if you’re a community sports person, why not try a spinning class at your local gym?
6. Swimming
   This low-impact exercise promotes relaxation and the soothing properties of water can help to release tension. Not sure where to start? Try our aqua aerobics workout: https://medshieldmovement.co.za/an-aqua-aerobics-workout-perfect-for-any-pool/
7. Tai Chi
   This form of martial art helps to focus on slow, controlled movements and breathwork, which helps to create a feeling of being present as well as reducing stress and improving overall well-being.
8. Try Something Trendy
   That new workout that everyone is talking about? Get in on the conversation, rope in your work colleagues or friends or family and get in on the action. This is a great way to bond while doing something fun and good for you. Read more about Pickleball – the sport everyone is talking about, here: https://medshieldmovement.co.za/pickleball/
9. Group Workouts
   Let go of thinking, planning and strategising your workout and let someone guide you instead. Whether this is a group aerobics class, pilates class or even a crossfit or group training session at a functional gym, having the social interaction in a space that also promotes health is a great way to boost endorphins and mood.
10.  Team Sports
    Think action netball, basketball or even padel – participation in a team sport fosters feelings of camaraderie. This combined with physical activity is great for stress reduction.

Finding an exercise or routine that fits into your lifestyle and gives you joy and connection is a great way to reduce stress, improve mood and release symptoms of anxiety and depression. Explore our Medshield Movement workout videos for more inspiration and check out our online resources to help you get started.

Pickleball has rapidly become one of the most popular sports worldwide, appealing to people of all ages and skill levels. Combining elements of tennis, badminton, and ping-pong, it offers a fun, fast-paced game that’s easy to learn and enjoy.

What is Pickleball?

Pickleball is a paddle sport played on a court similar to badminton but with a tennis-like net. It uses a perforated plastic ball, similar to a wiffle ball, and wooden or composite paddles. It’s a game that can be played in singles or doubles, making it versatile for different groups of players.

How Do You Play Pickleball?

The game begins with an underhand serve, hit diagonally across the court. Once the ball is in play, both teams aim to rally the ball over the net, avoiding faults (like hitting the ball out of bounds or into the net). The goal is to make the ball land in the opponent’s side of the court without them being able to return it.

Points are only scored by the serving team, and games typically go up to 11 points, with a win by two-point margin. The action is quick, with a mix of volleys, groundstrokes, and the signature “dink shot,” which is a soft, controlled shot designed to land in the non-volley zone.

Who Can Play Pickleball?

One of the greatest advantages of pickleball is its accessibility. Players of all ages and skill levels can join the fun, from kids learning the basics to seniors seeking a low-impact, engaging sport. The rules and court size make it easy for beginners to pick up, while more experienced players can enjoy its fast pace and strategic depth.

 What Do You Need to Play?

To play pickleball, you need:

• A paddle: Made of wood or composite materials, typically lightweight for control and ease of use.
• A pickleball: A plastic ball with holes, similar to a wiffle ball but slightly smaller.
• A court: Similar in size to a doubles badminton court (20 feet wide by 44 feet long).
• A net: Hung 91cm high at the ends and 86cm in the middle, lower than a tennis net.

Many communities now offer pickleball courts at local parks, and you can even set up a makeshift court in your driveway or garden with portable nets.

Why Has Pickleball Recently Taken Off?

Pickleball’s rapid rise in popularity can be attributed to its ease of learning, versatility, and social nature. It provides a great way to stay active without requiring the high levels of fitness or technique needed for sports like tennis. Its inclusive nature appeals to a wide range of people, making it an ideal recreational activity for friends, families, and even competitive leagues. Additionally, the short learning curve means players can start enjoying the game almost immediately.

Rules of the Game for Beginners

For those new to pickleball, here are a few essential rules:

1. Serves must be underhand and made diagonally, with the ball landing in the opposite service box.
2. The two-bounce rule: The receiving team must let the serve bounce before returning it, and the serving team must also allow the return to bounce before playing their shot.
3. Non-volley zone (kitchen): Players cannot volley the ball within 7 feet of the net.
4. Scoring: Points are only awarded to the serving team, and games are played to 11 points, win by 2.

Pickleball is easy to pick up and, with these beginner rules, you’ll be well on your way to enjoying the game. 

Walking is one of the most accessible and simplest forms of exercise. Here, we focus on how to use walking as a primary exercise for weight loss, including tips on duration, frequency and intensity. If you’re keen to take your walking workouts to the next level, we’ve included an advanced section with tips on how to up the ante with weights and more!

If you’re new to walking workouts or just starting your exercise and fitness regime, we recommends reading this first: https://medshieldmovement.co.za/health-benefits-of-daily-walks-its-more-than-just-exercise/ Once you’re comfortable with regular walks and keen to build up your fitness routine, then follow the below. Any health concerns? It’s always important to consult with your medical doctor before starting out any new fitness regime.

How Walking Aids Weight Loss

While walking is a low-impact exercise, it’s incredibly effective for weight loss when structured properly:

• Walking at a moderate pace can burn between 150-400 calories per hour, depending on speed, terrain and body-weight.
• Regular and consistent walking increases your metabolic rate, which means you burn even more calories when resting.
• Walking at lower intensities for longer periods encourages your body to burn fat as its primary energy source, which can help with fat loss over time.

 Weekly Walking Workout

As a base, try to walk for at least 30-60 minutes per session. Short brisk walks are still beneficial, but longer walks will show significant weight loss results. If you are just starting out, take a rest day on days 3, 5 and 7 and slowly build up to this full schedule. For those who are used to this frequency of walking, begin to add weights and other strength moves as indicated in the advanced section.

Day 1: Brisk Walk
Picking up the pace to walking between 5-6.5km in an hour.
Advanced: Add a set of push-ups at the start and end of the walk.

Day 2: Interval Walk
Alternate between periods of brisk walking and slower recovery walking. Ie: Walk fast for two minutes and then slow down for 1 minute and repeat until your walk is complete. Aim for 40-60 mins.
Advanced: Hold a 30-60 second plank at the start of your walk, repeating every 15 minutes and finishing with one as well.

Day 3: Easy Walk
Enjoy a leisurely 60-minute walk.

(Advanced: Add hand or wrist weights.)

Day 4: Incline Walk
Whether on a treadmill or walking outside on hilly terrain, adding some climbing into your walk will burn more calories. Aim for 40-60 mins.

(Advanced: Add a set of push-ups at the start and end of the walk.)

Day 5: Easy Walk
Enjoy a leisurely 60-minute walk.

(Advanced: Add hand or wrist weights.)

Day 6: Long Walk
This is great to do over a weekend: walk for 90-120 minutes with varied terrain.

(Advanced: Every 15 minutes, add 10-15 lunges per leg.)

Day 7: Rest Day
This is a good day to incorporate some light active recovery like stretching out your muscles.

Treadmills are a fantastic way to get or stay fit from a cardio perspective, especially in winter when the weather is often bad outside. Treadmill running is also a great way for beginners to get into running, figuring out pacing and getting comfortable with building up distance without worrying about how far out on the road or trails you can go.

Benefits of Treadmill Running

Convenience
No matter the weather, what time of day it is or which area you stay, you can hop on and go for a long run. Yes, it might be mentally more challenging because running outside brings levels of distractions so put on some music or a show and enjoy the run.

Controlled Environment
Not everyone has an accurate fitness tracker and phones and certain watches don’t record pace and distance very effectively, but running on a treadmill generally means that you can set your pace and distance work to that. It might also make it easier for you to then measure your progress over time. For example, if you start by running at a speed of 8 for 4 kilometres, you might find that after a few weeks, you can run at a speed of 9 etc.

Lower Impact
Running is a high impact sport, but treadmills are slightly lower impact on the body as they have cushioned belts and are “bouncier” than the road surface.

Weight Loss
Whether you spend time walking, jogging or running on a treadmill, it’s a great calorie-burning workout that can help you shed kilos.

Workout Variety
Because you can adjust speeds and elevation, you’re able to create a series of fun running workouts to keep you stimulated. Check out our workout options to try below.

Already a keen runner? Try these fun winter running workouts here: https://medshieldmovement.co.za/how-to-make-running-in-winter-more-fun-try-these-running-workouts/

Treadmill Workouts for Beginners
Walk-Run Workout
Using time as a measure instead of distance, do the following:
Warm-up: 5 minutes brisk walking
20 Minute Alternating Run: Run for 1 minute then walk for 2 minutes. Repeat until you hit 20 mins.
Cool-down: 5 minutes regular walking

Interval Training
Warm-up: 5 minutes of light jogging
20 Minute Interval Session: Sprint for 1 minute (the fastest run you can sustainably hold for  a minute), then jog for 2 minutes. Repeat until you hit 20 minutes.

Cool-down: 5 minutes regular walking

Rolling Hills
Warm-up: 5 minutes brisk walking
Rolling Hills: Set the incline between 5-8% and jog for three minutes, then take it back down to 0 for 2 minutes. Repeat 4-5 times as you build up distance.
Cool-down: 5 minutes regular walking

Steady Run
Warm-up: 5 minutes of light jogging
Steady Run: 20-30 mins steady comfortable pace that you can hold. By the end you should be tired, but it has to be do-able to sustain the length of time.
Cool-down: 5 minutes regular walking

Add some strength training into your weekly routine to build muscle and improve your running. Try this workout aimed at runners, here: https://medshieldmovement.co.za/weight-training-to-improve-your-running-heres-what-to-do/

Encourage those around you to get fit too! Tag #MedshieldMovement in your workout posts on social media!

You’ve seen the trending videos and programmes on social media and now we bring you our very own Medshield Movement Wall Pilates Workout! These workouts are designed to be done in the comfort of your home and really focus on improving your core strength.

All you need is 30 minutes and a comfy area in your lounge or bedroom where you have access to a wall and space to move. If the floor is not carpeted, you will need a mat for comfort.
Remember to focus on your form to prevent injuries and maximise the benefits (and burn!) by moving slowly with intention. If any exercise feels too challenging bor causes any pain, either stop or modify what you’re doing.

Warm-Up:

1. Wall Roll Downs:
   Stand with your back against the wall, feet hip-width apart. Slowly roll down vertebrae by vertebrae, reaching for your toes. Roll back up, pressing each part of your spine against the wall.
   Repeat this movement for 1-3 minutes.
2. Wall Arm Circles:
   Stand with your back against the wall and your arms extended to the sides.
   Slowly make small forward-motion circles for 30 seconds, then reverse for another 30 seconds.

___
Workout:

1. Wall Plank
   Place your hands on the wall at shoulder height, walk your feet back until your body forms a straight line from head to heels.
   Hold for 1 minute, focusing on engaging your core. Repeat 3 times.
2. Wall Leg Raises
   Lie on your back with your legs extended up the wall. Slowly lower your right leg out to the side in an arc, keeping your heel in contact with the wall. Keep your left leg extended straight up the wall. Lower your right leg as far as you can while maintaining control and without lifting your lower back off the floor. Repeat 10 times on each side.
3. Wall Squats:
   Stand with your back against the wall and your feet slightly forward. Slide down into a squat position, keeping your knees at a 90-degree angle. Hold for 30 seconds, then return to the starting position. Repeat 5 times.
4. Wall Bridges:
   Lie on your back with your feet pressed against the wall, knees bent at 90 degrees. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower down slowly and repeat for 15 reps. Do 3 sets with a short break in between, as needed.

____
Cool Down:

1. Wall Hamstring Stretch:
   This movement is sometimes easier to do against a couch so that your one leg can remain on the ground extended out in front of you. Lie on your back with your bum as close to the wall as possible. Extend one leg up the wall, keeping it straight. Bend the other leg and place your foot flat on the floor, keeping the knee bent (this will relieve some of the tension in your hamstring and lower back) or extend your other leg on the floor. Hold for 30 seconds and then switch legs slowly.
2. Wall Chest Opener:
   Stand facing a wall with your feet shoulder-width apart and arms relaxed at your sides. Extend your right arm straight out in front of you at shoulder height, with your palm flat against the wall. Your arm should form a straight line from your shoulder to your hand, parallel to the floor. Gently press your palm into the wall and rotate your body away from the wall to the left (if your right arm is extended).Keep your left shoulder relaxed as you rotate, feeling the stretch across your chest and the front of your shoulder. Hold this position for 30 seconds and then repeat on the other side.