Category: Exercise

The festive season is a time for rest, celebration, and indulgence—but January often calls for a gentle reset. Rather than jumping straight into intense workouts, this is the perfect month to reconnect with your body, rebuild consistency, and ease back into movement in a way that feels supportive and sustainable.

This Post-Festive Reset Workout is designed to wake up your muscles, improve mobility, and boost energy—without overwhelming your body. It’s ideal for beginners or anyone returning to exercise after a break.

Why a Gentle Reset Works

After a period of reduced activity, your body benefits most from low-impact movement that improves circulation, flexibility, and strength. Starting slowly helps reduce injury risk, supports recovery, and makes it easier to stay consistent long-term.

The Post-Festive Reset Workout

Time: 20–25 minutes
Equipment: None (optional mat)
Where: At home or outdoors

Warm-Up (5 minutes)

Move slowly and focus on your breath.

• Neck rolls – 30 seconds

• Shoulder rolls – 1 minute

• Arm swings – 1 minute

• Hip circles – 1 minute

• March in place – 1–2 minutes

Main Workout (15 minutes)

Complete each exercise for 40 seconds, followed by 20 seconds rest. Repeat the circuit twice.

1. Bodyweight Squats
   Activates the legs and glutes while improving mobility.

2. Wall or Knee Push-Ups
   Builds upper-body strength with a low-impact option.

3. Standing Knee Lifts
   Engages the core and gently raises the heart rate.

4. Glute Bridges
   Strengthens the lower body and supports the lower back.

5. Standing Side Leg Raises
   Improves balance and activates hip muscles.

Cool Down & Stretch (5 minutes)

Slow things down and focus on recovery.

• Forward fold stretch

• Standing quad stretch

• Seated hamstring stretch

• Chest and shoulder opener

• Deep breathing for 1 minute

Listen to Your Body

January is not about punishment—it’s about rebuilding a healthy relationship with movement. If something feels uncomfortable, slow down, modify, or take a break. Consistency matters more than intensity.

Make It a Habit

Aim to complete this workout 2–3 times a week in January. Pair it with daily walks or gentle stretching to stay active without burnout.

Starting small sets the foundation for long-term wellness. This January, move with intention, kindness, and confidence—your body will thank you.

Keep moving, stay supported, and reset your rhythm with Medshield Movement

Move More, Stress Less

You don’t need a gym membership, fancy gear or hours of free time to move your body and feel great. Whether you’re working from home, parenting on the go, or easing into a fitness routine, this 15-minute bodyweight workout is perfect for building strength, boosting mood and improving overall health.

Why just 15 minutes?

Research shows that even short bursts of exercise can improve circulation, reduce stress hormones, and release feel-good endorphins. Movement doesn’t have to be intense to be effective — consistency is key!

The 15-Minute Full-Body Circuit

Do each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3 rounds.

1. Bodyweight Squats
Targets legs and glutes

• Stand with feet shoulder-width apart

• Lower your hips as if sitting on a chair, then rise back up

• Keep your chest lifted and knees behind toes

2. Knee Push-ups (or Full Push-ups)
Targets arms and chest

• Place hands shoulder-width apart

• Lower your chest towards the ground, then press back up

• Modify by dropping to your knees

3. Standing March or Jog in Place
Gets your heart rate up

• Bring one knee up at a time, pumping your arms

• Go at your own pace

4. Glute Bridges
Targets lower back and glutes

• Lie on your back, knees bent, feet flat on the floor

• Lift hips off the ground, squeeze glutes, lower slowly

5. Wall Sit
Strengthens legs and improves endurance

• Lean against a wall and slide down until your knees form a 90° angle

• Hold for time – breathe deeply

6. Standing Side Reaches
Improves flexibility and stretches your sides

• Stand tall, reach one arm overhead and bend sideways

• Alternate sides, moving gently

Cool Down (2–3 minutes):

• Neck rolls

• Shoulder shrugs

• Forward fold stretch

• Deep breathing: Inhale for 4, exhale for 6

Tips to Stay Consistent:

• Set a daily reminder on your phone

• Keep a workout mat or towel visible as a visual cue

• Celebrate every session — even 5 minutes of movement counts!

Why we love it:
This simple routine is perfect for beginners or anyone looking to add a healthy habit to their day. It supports mobility, circulation, stress relief and mental clarity — no gym or equipment needed.

Note: Always listen to your body and work within your limits. If you have any health conditions or injuries, speak to your doctor or a registered healthcare provider before starting a new exercise routine.

Movement doesn’t have to be high-impact to be powerful. In fact, some of the most beneficial exercises are the gentlest — especially when it comes to joint health. Whether you’re recovering from an injury, spending long hours at a desk, or simply looking for a kinder way to move, low-impact mobility exercises can improve your flexibility, reduce stiffness, and support healthy, pain-free joints.

Here are five easy mobility moves you can do daily — no equipment or gym required.

1. Ankle Circles

Why: Promotes circulation and range of motion in the ankles.
How:

• Sit or stand tall

• Lift one foot slightly off the ground

• Rotate your ankle slowly in one direction for 10 seconds, then switch

• Repeat 2–3 times per foot

2. Seated Spinal Twist

Why: Gently loosens the spine and improves posture.
How:

• Sit on a chair with feet flat

• Place your right hand on your left knee and gently twist your upper body to the left

• Hold for 10–15 seconds, breathing deeply

• Switch sides and repeat

3. Hip Circles (Standing or on All Fours)

Why: Keeps the hips mobile and reduces tightness from prolonged sitting.
How:

• Stand with feet hip-width apart

• Gently rotate your hips in a circular motion, clockwise then counterclockwise

• Do 10 circles each way

Alternative: On all fours, gently rotate one leg in a circular motion to loosen the hip joint.

4. Wall Shoulder Rolls

Why: Improves shoulder mobility and eases tension from hunching.
How:

• Stand with your back against a wall, arms at your sides

• Slowly roll your shoulders forward, then back

• Repeat 10–15 times, focusing on slow, smooth movement

5. Knees-to-Chest Stretch (Lying Down)

Why: Eases tension in the lower back and hips.
How:

• Lie on your back with knees bent

• Gently bring one knee to your chest, holding for 15–20 seconds

• Switch legs or bring both knees up together for a deeper stretch

Bonus Tip: Add Breathwork

Pair each movement with slow, intentional breathing. Inhale through the nose as you prepare, exhale through the mouth as you move. This helps activate your parasympathetic nervous system — your body’s natural “rest and restore” mode.

Who should try this?

• Older adults

• People with stiff joints or past injuries

• Desk workers or drivers

• Beginners easing into a movement routine

• Anyone wanting a gentle, feel-good way to move more

Why we love it:
These movements are low-impact, low-risk and high-reward. Just 10 minutes a day can make a difference in how your body feels, helping you move more freely, age more gracefully, and live more comfortably.

Note: Always listen to your body. If you experience sharp pain or discomfort, stop and consult a medical professional or physiotherapist.

Here is your guide to start running! Remember that slow and steady wins the race, and that more is not more when it comes to running. 

Make sure to always have at least 1 rest day between sessions (minimum) and to listen to your body. If you feel any form of pain or discomfort coming on, make sure to seek professional help, to help you in terms of rehabilitation. 

Session 1: (do this session twice, before advancing to session 2) 

5 x (4 min easy walk ; 1 min easy run) = 20min total 

Session 2: (do this session twice, before advancing to session 3) 

5 x (3 min easy walk ; 2 min easy run) = 20min total 

Session 3: (do this session twice, before advancing to session 4) 

5 x (2 min easy walk ; 3 min easy run) = 20min total 

Session 4: (do this session twice, before advancing to session 5) 

5 x (1 min easy walk ; 4 min easy run) = 20min total 

Session 5: 

2 x (1min easy walk; 9min easy run) =20min total 

Once you feel comfortable with this you can slowly increase your total run time. A basic guide to go by, is an increase of 10% of weekly run volume. This may seem conservative but it is important to build your run volume slowly because if it is increased too quickly, one risks getting injured. 

Happy running! 

Setting small, realistic goals when it comes to exercise will help you be successful in your. progress! Here are some 15 min workout examples to get your fitness journey started. Remember to take rest days regularly to let your body recover and don’t forget to stay hydrated while you’re exercising!

Workout 1

Body based strength session: take as much rest as you need between reps and sets.

● 2 x 20 sec planking

● 2 x 10 sec kneeling side plank

● 2 x 20 sec bridges (10 sec double leg bridge, 5 sec left leg out, 5 sec right leg out)

● 2 x 45 sec single leg balancing with knee slightly bent

● 2 x 8 sit ups/crunches

● 2 x 6 leg raises

● 2 x 4 ladies push ups

● 2 x 12 reps per leg walking lunges – body weight

Progression: Increase the amount of reps or sets

Workout 2

Easy walk/jog

Walk easy for 2min and then jog comfortably for 1min. Repeat this five times.

Progression: Increase the reps to increase your total walk/jog time or adjust the walk/jog time so

that you have less walk time and more overall jog time.

Workout 3

3 rounds- 40 seconds work/20 seconds rest with an extra minute of rest between each round

Round 1:

• Slow controlled body weight squats
• Slow controlled bodyweight walking lunges
• Glute bridge

Round 2:

• Tricep dips
• Push ups (standard or on knees)
• Plank shoulder taps ( you can do this on your knees vs bein in a full plank)

Round 3:

• High Knees
• Mountain climbers
• Jumping jacks

  Remember to always do a little cool down after your workout session. Whether it be a few minutes of gentle stretching or just a slow walk to let your heart rate recover back down to baseline!

Pool workouts are great because they’re low-impact, gentle on joints and engage your whole body thanks to the resistance that water provides, which helps to tone and strengthen muscles. Water-based exercises also help to build endurance and flexibility and are beneficial for all levels of fitness. Why not try this full-body pool workout today?

Not a great swimmer? Don’t worry – this workout isn’t about swimming multiple lengths of breaststroke. Instead, this workout makes use of the water’s resistance to build out a fun, challenging routine under water. Take a 30-second rest after 10 minutes of the main workout or short break as needed. You can also add resistance bands to up the intensity of the workout.

You can find most of the pool equipment (like aqua dumbbells) online at Takealot.com or other sports-related stores.

Warm Up (5 minutes)

3 minutes – walking or jogging underwater. Walk in chest-deep water to activate your muscles.

2 minutes – Do arm circles and shoulder rolls, changing direction after a minute.

Workout (30 minutes)
2 minutes – hold onto the pool edge and do water push-ups

4 minutes – underwater arm curls with water/aqua dumbbells (2 minutes each side)

4 minutes – shoulder presses with water/aqua dumbbells (2 minutes each side)

2 minutes – aqua squats (stand in waist-deep water, squat down and push up powerfully)

4 minutes – hold the pool edge and lift one leg at a time for core and leg strength.

4 minutes – hold onto a kickboard and kick rapidly to engage glutes and thighs.

2 minutes – tread water for 1 minute per leg, using only 1 leg to keep you afloat.

4 minutes – engage your core and do aqua twists from side to side while holding a floating device.

4 minutes – Swim sprints: 30 seconds on, 30 seconds rest x 4.

Cool down (5 minutes)
2 minutes – underwater hamstring stretch against the pool wall (1 minutes per side)

2 minutes – underwater quad stretch against the pool wall (1 minutes per side)

1 minute – floating starfish pose to relax.

Did somebody say arm day? While arm-day might make you think of biceps curls and shoulder presses, the tricep needs its time in the sun too! Strong triceps mean, well-defined, toned arms and less chance of elbow or shoulder injuries. So add this 20-minute Triceps workout routine to your next gym sesh!

Why the tricep? These muscles, located on the back of your arms, play a key role in upper body strength, stability and tone. Strong triceps mean sculpted, well-defined arms – and don’t we all want that? But more than having a good pair of toned arms, training your triceps means that your elbows will be more supported and you’ll have better shoulder stability, which helps to reduce strain. Strong triceps also mean that everyday movement like opening doors, lifting groceries or pushing a pram will become that much easier.

20-minute Triceps workout:

Do 3 sets of 10-12 reps per exercise with a 30-second to 1-minute rest in between.

1. Triceps Dips
   Sit on the edge of a bench or step, hands shoulder width apart. Lower your body  until your arms form a 90-degree angle. Push up without locking your elbows. Keep your back close to the bench for max triceps engagement.
2. Overhead Triceps Extension
   Hold a dumbbell or kettlebell with both hands overhead. Lower the weight behind your head until your elbows are bent at 90 degrees. Extend your arms back up to the start position. Keep elbows close to your ears to avoid shoulder strain.
3. Triceps Push-Up
   Start in a high plank with hands close together under your chest. Lower your body while keeping elbows tucked. Push back up to the start. Modification: Drop to your knees if needed.
4. Triceps Kickbacks
   Hold a dumbbell in each hand, hinge forward slightly. Extend your arms straight back, squeezing your triceps. Return to start and repeat. Keep movements slow and controlled for maximum effect.
5. Triceps Push-Down
   Set the cable machine at chest height with a rope attachment. Grab the rope with both hands, palms facing inward. Push down until your arms are fully extended, then slowly return. No cable machine? Use a resistance band tied to a sturdy object!

While performing these moves, make sure to focus on the muscles you engage and move slowly with good form – ie: no swinging elbows! Stand in front of a mirror to help you check your form and posture.
You’ll know that you are using the right weight when you can just complete 3 sets, but the last 2-3 reps feel hard. Track your progress overtime with a journal.

We want to see those gym selfies! If you’re doing any of our #MedshieldMovement workouts, tag us @medshieldsa on social media and inspire those around you to get moving too!

Ready to kick-start 2025 in a healthy way? Join our 30-day Medshield Movement #GetAMoveOn challenge! 

This challenge is designed to be an add-on to your day-to-day, whether you already have a fitness regimen or if you’re looking to start one for the first time or re-ignite your love for movement. Some of these challenges are designed to take place outside. If you need to switch days around to accommodate weather, that’s perfectly fine. 

Tag us on social media #GetAMoveOn #MedshieldMovement and share your challenge updates with us!

#GetAMoveOn Challenge

Day 1: 20-minute walk
Start the challenge with a refreshing walk to clear your mind and set intentions for the month and the new year ahead.

Day 2: 15-minute stretch

Focus on mobility and relaxation with gentle stretches for your body. If you’re not sure where to start, try this Stretch & Recovery video. 

Day 3: 30 squats 

Build strength in your lower body by tackling this simple, but effective exercise. And make sure to do the squats with correct form, using a mirror to help you. Do each one slowly and mindfully. 

Day 4: 15-minutes of Sun Salutations

Centre yourself and improve flexibility with a calming yoga routine. Sun Salutation A is a great way to stretch and open parts of your body while building strength. If you’re unfamiliar with Sun Salutations, watch our yoga workout video here, which begins with rounds of Sun Salutation A.

Day 5: Breathing Exercise  

Try a 5-minute breathing exercise to recharge your mind and body. Watch this video for a quick breathing workshop. 

Day 6: 15 push-ups 

Build your upper-body strength at your own pace. Try to do 15 push-ups with correct form, using a mirror to help you gauge your high plank position. If needs be, come down onto your knees for a modified version.

Day 7: 10-minute run

Elevate your heart rate and energy levels with a quick run. Use this as a warm-up to your day or an add on to your regular workout. 

Day 8: One-legged balance

Try a balance exercise, by standing on one leg for 30 seconds, then switching. Repeat this 3 to 5 times.

Day 9: 10 burpees 

Challenge yourself and boost your cardio with 10 burpees. If you’ve never done a burpee before, make sure to check your form and proceed slowly. 

• Start by standing with your feet shoulder-width apart. 

• Lower into a squat.
• Step or kick your legs back so that you’re in a high plank.
• Lower toward the ground and back up into high plank (a push-up – modify as needed, using your knees).
• Return back into a squat. 
• Jump up and then return to standing.

Day 10: Tech-free 30-minute nature walk 

Disconnect and reconnect with nature by going for a walk along the beach, through a park or on a mountain trail and take in the sights and sounds around you.

Day 11: Planking

Build core strength and stability through holding a plank. If you’re a beginner, try holding 3 x 20-30 seconds. If you’re more advanced, aim for 3 x 1-minute holds.

Day 12: Bed-time stretch

Enhance relaxation and prepare for better sleep with a 10-minute wind-down stretch.

Day 13: Dance at home
Wake up and dance for 15-minutes to your favourite playlist. Have fun and break a sweat – you’ll be surprised how much of a workout it can be.

Day 14: 40 lunges 

Work those legs and glutes with 20 lunges per leg. 

Day 15: Hill repeats

Find a good hill in your neighbourhood. Walk or run up that hill 3-5 times to get your heart rate up for an energy boost. 

Day 16: Tricep dips 

Find a sturdy surface like a chair or bench and do 15 triceps dips, slowly and with good form – your legs extended straight out in front of you. 

Day 17: 10-minute guided meditation 

Fitness includes mental wellness too and taking the time to be still, focus on your breath and listen to a guided meditation can create calm and well-being. Find these for free on apps like Spotify or on the Calm app or Headspace.

Day 18: Sunrise walk

Wake up a little earlier and take the time to go for a sunrise walk or jog and appreciate the beauty that a simple sunrise can bring.

Day 19: Star jumps

Star jumps are a great quick way to boost your heart rate and energy levels. Do 3 sets of 10

Day 20: Stand tall

This might sound silly, but due to our often desk-bound lifestyles and attachment to our mobile devices, many people have been suffering from increased back pain and bad posture. So spend 5 minutes standing in front of the mirror and focus on standing tall, shrugging your shoulders back, engaging your core and lifting your chin.

Day 21: 10 minutes of Pilates

Spend just 10-minutes doing Pilates-based exercises. To help you get started, pick some exercises from this Wall Pilates workout. 

Day 22: Ride a bike

Whether this is on a stationary indoor bike, with your kids or hiring a bicycle at a designated outdoor area or borrowing one from a friend, get on a bike! Go for a minimum of 20 minutes.

Day 23: Take the stairs 

Choose to take the stairs over the elevator all day – whether in a mall, back in the office, going to the gym. These small lifestyle changes make a big difference!

Day 24: Sprints

This might sound intimidating, but you’ll be sprinting for less than 1 minute in total. Find an open stretch of grass or road that’s long enough to run at full speed. Do 3 x 15 seconds, running the fastest you can go. Catch your breath in between each sprint and make sure you’ve warmed up your body with a few stretches before you get started!

Day 25: Wall sit

Hold a wall sit for 1 minute – or as long as possible. Get a friend or family member to time you and make it a fun competition.

Day 26: Massage your muscles 

As we get towards the end of this challenge you find your muscles feeling different or fatigued. Spend 15 minutes foam rolling your muscles or massaging them lightly with some tissue oil or arnica oil.

Day 27: Step-ups

Challenge yourself to complete 50-100 step-ups on a sturdy surface, like a stair or low bench or curb.

Day 28: 20-minute tabata

Do a 20-minute tabata workout! Not sure what that is? Watch this guided 20-minute tabata workout video here. 

Day 29: Crunch time
Complete 50 crunches – whether you do them all at once, or throughout the day. Aim to get to 50 by the end of the day. 

How to do a crunch?

1. Lie down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. 
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to the starting position.

Day 30: Personalised circuit

Combine some of your favourite exercises from this challenge – The squats? The push-ups? The sprints or burpees? – for a 15-minute circuit workout. Finish strong!

We recommend journaling and celebrating or noting down anything as you go along this journey. Maybe you’ve discovered something you really like? Perhaps you found something particularly challenging that you’d like to work more on? Note it down and look back over your journey once completed. And don’t forget to share your updates with us on social media tagging: #GetAMoveOn #MedshieldMovement

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