Exercise Archives - Page 3 of 10

Healthy Quinoa & Spinach Stuffed Roast Butternut Recipe

Looking for a new dish to add to your weekly meal-planning rotation? As the season starts to change and we’re looking to create more slow-cooked comfort foods, we, at MedshieldMovement.co.ca, are bringing you some seasonal Autumn dishes that are as tasty as they are easy to make and healthy too!

This recipe is great to make on a Sunday ahead of a busy work week. The stuffed roast butternuts keep well in the fridge in sealed containers for 3 days and the meal is easy to heat up in the microwave.

Notes: This is a plant-based recipe that’s packed with protein thanks to the quinoa and the chickpeas. However, you can always up the protein intake by crumbling a block of tofu or feta cheese into the mixture. You can also replace the chickpeas with black beans or red kidney beans. If you’re feeling more indulgent, top the stuffed butternuts with grated Parmesan and place back into the oven util the top is grilled and the cheese has melted.

What You Need:

For the butternuts:
2-4 medium sized butternuts, washed, halved lengthways, pips removed
Olive Oil
Salt and freshly ground black pepper, to taste
Pinch red chilli flakes

For the filling:
1 cup quinoa
1 tin chickpeas, drained and rinsed
200g baby spinach
Olive oil
250g rosa (or baby) tomatoes, quartered

Method:
1/ Preheat the oven to 200 degrees Celsius. Place butternut halves on a baking-paper-lined tray. Drizzle or brush with olive oil, sprinkle with seasoning and place in the oven to cook for around 40-50 minutes, depending on the size and thickness of the butternuts. (Use a fork to check that they are fully cooked through).
2/ Cook 1 cup of quinoa according to package instructions. Once done, remove and add to a large bowl with the chickpeas.
3/ While the quinoa is cooking, sauté the spinach in a little olive oil until wilted. Remove spinach and add it to the bowl with the quinoa. Add the chopped tomatoes to the same pan the spinach was in and sauté until just cooked through. Once done, also add to the quinoa dish.
4/ Scoop about half the flesh out of the butternut halves, keeping the skin casing intact. Add to the bowl with the quinoa. Stir all the ingredients together to combine. Portion back into the butternut halves and serve as a meal immediately or portion aside for the week ahead.

Visit our recipe section on the resources page to find more delicious, easy, healthy recipes!

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

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Bored of Your Core Workouts? Try These Variations.

Are you bored of your same-old, same-old planks and sit-ups? Maybe you’ve hit a plateau and you’re looking for ways to shake up your core exercise routine. Here we give you 10 core exercise variations that will get your muscles burning and make you stronger.

It’s common to feel bored or stuck in a rut with your core workout routine. The good news is that there are plenty of creative and effective core exercise variations to try that will help you break through plateaus and keep your workouts fresh and exciting. In this article, we’ll explore 10 core exercise variations that will leave you feeling energised and engaged, without resorting to the usual suspects!

Note that some of these exercises are fairly advanced and we recommend reaching out to a coach or professional to help ensure you have correct form. Alternatively, we recommend watching videos and using mirrors to help you. Log your exercises to track your progress.

1. Hollow Body Hold: Lie on your back with your arms extended overhead and legs straight. Lift your shoulders and legs off the ground, creating a “hollow” shape with your body. Hold this position while engaging your core muscles. For an added challenge, flutter your arms and legs up and down while maintaining the hollow body position.

2. Russian Twists with Weight: Sit on the floor with your knees bent and feet flat on the ground. Hold a weight or medicine ball in front of your chest. Lean back slightly, engage your core and rotate your torso to one side, tapping the weight on the ground beside you. Return to the centre and twist to the opposite side. Continue alternating sides for a complete set.

3. Plank with Alternating Leg Lifts: Start in a plank position with your hands directly under your shoulders and body in a straight line from head to heels. Lift one leg off the ground, keeping it straight and hold for a few seconds before lowering it back down. Repeat with the opposite leg. This variation adds an extra challenge to your plank by engaging the glutes and lower back muscles.

4. Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips. Engage your core to stabilise your spine. Extend your right arm straight out in front of you while simultaneously lifting your left leg straight back behind you. Hold for a moment, then return to the starting position and switch sides, extending your left arm and right leg. Focus on maintaining a neutral spine and avoiding any arching or rounding in your back. This exercise not only targets the core muscles but also improves balance and stability.

5. Side Plank with Hip Dips: Begin in a side plank position with your elbow directly beneath your shoulder and body in a straight line from head to heels. Lower your hip towards the ground, then lift it back up to the starting position. Repeat for the desired number of repetitions before switching sides. This variation strengthens the obliques and improves hip stability.

6. Reverse Crunches: Lie on your back with your arms by your sides and legs lifted towards the ceiling, knees bent at a 90-degree angle. Engage your core and lift your hips off the ground, bringing your knees towards your chest. Lower back down with control, maintaining tension in your abdominal muscles throughout the movement.

7. Flutter Kicks: Lie on your back with your hands under your glutes for support and legs extended straight. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion. Keep your core engaged and maintain a steady pace to feel the burn in your lower abs.

8. Mountain Climbers: Start in a plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs in a running motion. Keep your core tight and maintain a fast pace to elevate your heart rate while working your entire core.

9. V-ups: Lie on your back with your arms extended overhead and legs straight. Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet to form a “V” shape. Lower back down with control and repeat for the desired number of repetitions. This exercise targets the entire core, including the upper and lower abdominals.

10. Pike Push-ups: Start in a downward dog position with your hands shoulder-width apart and hips lifted towards the ceiling. Bend your elbows and lower your head towards the ground, then press back up to the starting position. This challenging variation not only strengthens the core but also engages the shoulders, chest, and arms.

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

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Weight Training To Improve Your Running? Here’s What To Do

Weight training has been shown to have so many benefits – not only for health and weight-loss, but also to improve other sports. So, if you’re a runner looking to improve performance and reduce injury, try these weight training exercises at your next gym session.

What exactly is weight training? Weight training or strength training – also sometimes called resistance training – is a form of physical exercise that involves using resistance to stimulate muscle growth, strength and endurance.
This resistance can come from various sources, including dumbbells and barbells, machines, resistance bands or even your own body weight. The primary goal of weight training is to progressively overload the muscles, challenging them to adapt and become stronger over time.

As runners know, strength and endurance both improve running performance. But which exercises specifically can help runners?

Here we provide the top exercises to support runners with both a beginner and advanced level (or how to build up over time).

1. Squats
Squats are a fundamental lower-body exercise that targets your quads, hamstrings, glutes and calves. Stronger leg muscles can improve your running speed and endurance while reducing your risk of injury.
Beginner: 3 x 10 bodyweight squats
Advanced: 3 x 10 bodyweight squats with weights (barbells or dumbbells)
Advanced: 3 x 10 squat jumps (this makes the exercise higher in intensity)

2. Deadlifts

Deadlifts are another essential compound exercise that engages your hamstrings (primarily), glutes, lower back and core. Strengthening these muscles can enhance your running posture, stability and power output.
Beginner: Start with light weights and focus on your form.
Advanced: Add heavier weights over time, ensuring you track your progress and maintain correct form.

3. Lunges
Lunges target your quads, hamstrings and glutes, while improving balance and coordination, which can help prevent muscle imbalances common among runners.
Beginner: 3 x 10 forward lunges, reverse lunges or lateral lunges using only bodyweight (alternating each side).Advanced: Increase difficulty by holding dumbbells or incorporating walking lunges into your routine.

4. Hip Thrusts
Hip thrusts target your glutes, which play a crucial role in running mechanics, including stride length and propulsion.
Beginner: Start with bodyweight hip thrusts and focus on proper form.
Advanced: Gradually add resistance using a barbell or resistance bands to increase intensity.

5. Calf Raises
Calf raises strengthen the calf muscles, which are essential for shock absorption and preventing injuries like shin splints.
Beginner: 3 x 10 calf raises on a flat surface using only bodyweight.
Advanced: Increase intensity by performing calf raises on an elevated surface or adding weights for resistance.

6. Planks
Planks engage the entire core, including your abs, obliques and lower back, supporting proper running form and stability.
Beginner: Hold a plank position for 30 seconds, focusing on maintaining a neutral spine and engaging your core muscles. Repeat 3 times with rests in between.
Advanced: Increase duration – work towards 3 x 60-second planks – or incorporate variations such as side planks or plank leg lifts for added challenge.

7. Single-Leg Exercises
Single-leg exercises like single-leg squats and Bulgarian split squats improve balance, stability, and proprioception, addressing potential weaknesses or imbalances between the left and right sides of the body.
Beginner: Focus on mastering proper form and balance with bodyweight exercises. Start with 5 x single leg squats on each side and do 3 sets. Build this up to 10 on each side.
Advanced: Increase difficulty by adding weights or performing exercises on unstable surfaces like a Bosu ball.

If you are recovering from an injury or are unsure about how to perform any of the above exercises correctly, we recommend speaking to your medical professional and to reach out to a coach or professional trainer to help you get your form right in the beginning. Watching videos and using a mirror can also help you to check your form.

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Padel: A Racket Sport Revolutionising Fitness and Social Life

In the realm of racket sports, a new champion is emerging that marries the excitement of tennis with the inclusivity and joy of a community-driven game. Padel, although rooted in the late ’60s, has seen a global resurgence, particularly flourishing in South Africa with an impressive community of over 100,000 players. Here’s why Padel is more than just a sport—it’s a movement.

A Sport for All Ages

Padel stands out for its inclusivity. It welcomes participants of every age, skill level, and fitness condition, making it a family-friendly option that bridges generations. Its ease of play and the ability to adjust the game’s intensity mean that finding a suitable match is never a problem.

Stress Relief and Improved Mental Well-being

In today’s fast-paced world, finding an escape that offers genuine relief from stress is priceless. Padel does just that. Concentrating on the game allows players to shed the day’s worries, fostering a sense of joy and relaxation. Beyond the physical workout, it’s the laughter and camaraderie on and off the court that enriches the soul, making Padel a holistic approach to mental health.

Enhancing Physical Fitness

Padel is a comprehensive workout disguised as fun. It improves coordination, reflexes, and muscle tone. Players often discover newfound strength and agility, with visible toning in the legs, arms, and core. As a high-calorie-burning activity, Padel also boosts cardiovascular health, offering a dynamic alternative to traditional gym routines without the strain on joints.

Team Spirit and Life Skills

Unique to Padel is its foundational team play. Doubles format requires communication, strategy, and mutual support, mirroring essential life values such as accountability and cooperation. These experiences on the court translate into valuable skills off the court, enhancing personal and professional relationships.

Social Connections and Community

Perhaps the most compelling aspect of Padel is its social nature. The sport fosters a vibrant community, where making new friends or even business connections is part of the game. Mixed tournaments and post-game gatherings are commonplace.

Ease of Play and Accessibility

What sets Padel apart is its straightforwardness. The underhand serving and smaller court size lower the entry barrier, allowing novices to enjoy the game from day one. The use of walls adds a unique twist, giving players a second chance at returns and prolonging rallies. This ease of play, coupled with the sport’s strategic depth, makes Padel addictively enjoyable.

Padel vs. Tennis

While Padel draws inspiration from tennis, it distinguishes itself through its enclosed courts, underarm serving, and specialised equipment. These differences not only make Padel uniquely challenging but also more approachable, emphasising strategy over power and making it a sport for everyone.

Starting Your Padel Journey

Embarking on your Padel adventure is straightforward. All you need is a court, which is smaller and more intimate than a tennis court, a racket designed for control or power, and Padel balls. These simple requirements, combined with the sport’s infectious nature, make it easy for anyone to start playing and enjoying Padel immediately.

Padel’s rise to fame is not just a local trend; it’s a global phenomenon. With millions playing worldwide, the sport has seen exponential growth in countries like Spain, Argentina, and now South Africa. The pandemic era has only accelerated this trend, making Padel a beacon for those seeking fitness, fun, and fellowship.

In summary, Padel offers an all-encompassing experience that aligns perfectly with Medshield Movement’s ethos of promoting health, happiness, and community. Whether you’re seeking a new fitness routine, a way to destress, or a social activity that brings people together, Padel is an excellent choice. So, why not join the movement and discover the joys of Padel for yourself? Your local club awaits.

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Stretches To Loosen Tight Hip Flexors

Here we take a look at what causes tight hip flexors and some stretches that you can do at home to release tightness and create more flexibility. Your hip flexors are a group of muscles towards the front of your hip that move when you flex your leg and knee up towards your body. Having a weak core and poor posture can typically cause pain in this area as well as living a more sedentary life and sitting for long periods daily.

Signs of tight hip flexors include pain or discomfort in the front of your hip that typically worsens with prolonged sitting or sports such as running or cycling. Symptoms of tight hip flexors can appear as: a sharp or sudden pain in the hip or groin area; cramping in muscles along the upper leg; muscle spasms in the hips or thighs; reduced mobility; limping; and lower back pain to name a few.

Stretches to release tight hip flexors:

First of all, it’s important to rest and stop any exercise if you’re experiencing pain and to seek the advice of a medical professional, such as a physiotherapist. If given the clear to do mobility and stretching, these are some moves that can help to create more flexibility and prevent further or recurring injuries in that area.

1: Low-Lunge Hip Flexor Stretch
How: begin by kneeling on the floor. Bring your right leg in front of you so that your right thigh is parallel to the floor with your knee bent at a 90-degree angle and your foot is flat on the floor.
Ensure that your shin on the floor is pointing straight back behind you. Place your hands on your hips, contract your glutes and feel your pelvis tuck under you. With your back straight, shift your weight forwards until you feel a stretch through the front of the left thigh and groin. For an even deeper stretch, reach your left arm up overhead and slightly toward the right. Repeat on the other side.

2: 90-90 Hip Stretch

How: Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing the left wall. (If this already feels uncomfortable or painful, do not proceed further, but rather try the next exercise.) Extend your left leg out to the side and bend your knee at a 90-degree angle, so the bottom of your foot is facing the back wall. Square your shoulders to the front and extend your arms straight out in front of you. Your fingertips should face the front wall. Place your fingertips on either side of your right shin for balance. Think about sinking both hips into the floor. Gently repeat on the other side, moving careful. Switch sides 10 times.

Advanced: For an even deeper stretch, lean your chest as far forward as you can go without losing the connection between your hips and the floor.

3: Side-Lying Hip Flexor Stretch

How: Lie on the floor on your left side with your knees bent so that they are in line with your hips, forming a 90-degree angle. Move your right foot backward and gently grab the top of the ankle with your right hand. Slowly and gently pull your foot with your right hand, bringing your leg behind you. Don’t arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side. Gently repeat on the other side, moving careful. Switch sides 5-10 times.

Incorporate the above stretches into your regular stretching routine. This is especially beneficial for runners and cyclists. For a full mobility workout, check out this exercise video

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5 Yoga Poses To Build Back Strength

When exercising, we often focus on parts of our body, like “leg day” or “arm day” or even abs, but building back strength is crucial for good posture and will support all your other sports. With these yoga moves, you won’t need any gym equipment and you can build your back strength from the comfort of your lounge or garden

Pose 1: Bridge Pose
Strengthens: Lower back and glutes and quads

How: Lie on your back and bend your knees, bringing your ankles close to your bum, hip-width apart. Place the arms alongside the body with the palms facing down. Exhale and tilt your tailbone towards your pubic bone to flatten your low back. Inhale and lift your hips up, then your lower back and then your upper back all off the mat. Use your core and quads to hold your pose. Stay in Bridge pose for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 2: Cobra

Strengthens: muscles supporting the spine as well as the glutes and opens up the shoulders, neck and collar bones.

How: Lie down on your stomach with your legs and feet together. Place your forehead on the floor and your hands next to your chest with fingers spread wide. Inhale, and lift the head and chest without putting any pressure on the hands. Lift the hands an inch off the floor to further challenge back strength. Hold for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Advanced – add this variation:
Place your chin on the floor and interlock your fingers behind your back, resting the hands on the buttocks. As you inhale, lift your head and chest, raising your arms and stretching them behind you. Hold for 3-5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 3: Half Locust
Strengthens: Mid to lower back and into the glutes.
How: Lie on your stomach and interlock your fingers underneath your pelvis (this might feel uncomfortable if you’re not used to it). Straighten your arms and place the chin on the ground. Inhale and slowly raise one leg, making sure not to twist the pelvis. Exhale and slowly lower, then switch legs. Repeat these movements several times on each side, moving slowly and holding for your leg as it’s raised for 3 breaths.

Pose 4: Chair Pose
Strengthens: Mid back, shoulders, core and into your quads.
How: Standing up straight, lift your arms above your head, palms facing each other. Sit down, as if to sit in a chair, bending your knees, but keeping your back straight and arms up. Aim to get your knees close to a 90-degree angle. Hold for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 5: Cat & Cow Pose
Strengthens: spine, shoulders and upper and lower back, while releasing tension.
How: Kneel on the floor and place your hands beneath your shoulders in a Table Top position. Inhale deeply while lifting your head up, dropping your belly and tilting your pelvis up like a “cow”. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat”. Repeat 10 times, moving slowly with intention.

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Valentine’s Month Love Your Heart Garden Cardio Workout

During the month of love, we’re bringing you heart-healthy workouts and recipes that are good for your ticker. This cardio workout does not include going for a run or ride and can be done in the comfort of your garden or local park.

This 30-minute backyard cardio workout is a great way to boost energy levels and feel-good endorphins during the month of love. This cardio workout will also strengthen different parts of you body, making it an ideal session if you only have 30 minutes.
Best news of all? No equipment needed. Let’s go!

5-minute warm-up:
2-min jogging on the spot
1-min high-knees
1-min butt kicks
1-min jumping jacks

–– 1-minute rest ––

Set 1:

Do three sets of the below, resting for 30-seconds after each set, totalling: 10-mins + 30-secs.
1-min skaters
Lean forward, jump to the right, bring your left foot behind you and left arm in front of you. Jump to the left and bring your right arm in front of you and right foot behind you. Repeat this from side-to-side.
1-min squat jumps
Stand up straight with your feet hip-width apart. Keeping your arms bent, lower your body into a squat, hips parallel with your knees. Then propel your body up and off the floor, bringing your arms above your head as you jump. Land back down and begin again.
Beginner: Squat and stand up without the jumping motion.
1-min mountain climbers
Start in a high plank position, hands below shoulders. Pull your right knee into your chest, then switch legs and pull your left knee into your chest. Keep your hips down and run your knees in and out, alternating.

Set 2:

Do three sets of the below, resting for 30-seconds after each set, totalling: 10-mins + 30-secs.
1-min lateral shuffle
Start standing with your feet hip distance apart and sink into a deep knee bend with your hands (in fists) in front of your chest (guard position). Start with your right foot moving right and your left foot following. Shuffle to one side four times and back the other way four times. Repeat.
1-min jumping lunges
Get into a lunge position and prepare to jump by first sinking down into the lunge and then propelling yourself upwards. As you jump into the air, quickly switch your feet around so that you land into a lunge with your opposite foot in front. Don’t forget to switch your arms too! Keep alternating.

Beginner: Do alternating lunges without the jumping motion.

1-min bodyweight squat thrusts
Stand straight with your feet shoulder-width apart. Squat down and place your hands on the floor in front of your feet. Jump your feet back into a push-up position. Jump your legs in again towards your hands and stand up.

–– This will bring you to 26-minutes, but if you need to take more rest breaks, include them as necessary – the workout will just be longer ––

4-minute cool-down:
1-min windmill
2-min slow jogging on the spot
1-min cooling breath
While standing, inhale and lift your arms to the sky, exhale forward and fold down. Inhale to come up again and exhale to forward fold again. Repeat, slowing down as you go, getting your heart rate to slow down as well.

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Running the Pirates 21km? Here’s what you need to know for race day!

The Pirates 21km powered by Medshield Medical Scheme is Joburg’s toughest half marathon! Here’s what you need to know in the week building up to race day and what to expect on the day itself!

Joburg’s toughest half marathon takes place on Sunday 18 February 2024 at the Pirates Club in Greenside at 6am. If you haven’t signed up yet? Get your entry now: https://pirates21.co.za/

Pirates 21km race-day tips for success

Our #MedshieldMovement ambassador, Amy Hopkins, who has run the race twice says: “The race itself is notoriously hilly, so don’t burn too hard, too fast in the beginning and save some energy for the climbs. There are three main hills, during the course, the first – relatively smaller climb – is in the first 5km. The two major climbs – known as K1 and K2 – occur mid-race, between 8-12km. And, just because it is Joburg’s toughest half marathon, there is a fourth small climb at the end – the sting in the tail. But the event is so much fun and nothing feels more epic than conquering those big climbs!”

Because of the brutal course, it’s important to manage your nutrition and hydration appropriately. Make sure that you’ve hydrated enough two days prior to the event and include electrolytes. The day before, eat healthy meals that don’t contain too much fibre or spice – ideally, don’t try anything new the day before or on race day.

Prioritise your quality of sleep two days leading up to the event, so that you’re fresh and ready to take on the day. And be realistic about your health – do not attempt to do the race if you are feeling ill. If you have any concerns, speak to your medical doctor.

This might sound counterintuitive because you want your legs well rested, but doing a short run the day before the event (about 3km) with some intervals can help you on race day. Don’t forget to warm-up on the morning itself with a few strides and stretches.

Here are some other Pirates 21km race-day tips and know-how:

1. Get to the venue early. There is always traffic and limited parking, so it’s advisable to get to the start at 5am (the race starts at 6am) and take an uber if you can.

2. Portaloos are provided in the parking prior to the start, but the clubhouse is not open to runners before the start.

3. There are water points along the route, but it’s advisable to carry your own running water bottle if you can.

For more information, visit https://pirates21.co.za/ and follow us on social media for race updates @medshieldsa on instagram #MedshieldMovement. Don’t forget to tag us in your posts and stories!

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An Aqua Aerobics Workout Perfect For Any Pool!

It’s sizzling summer and who doesn’t want to stay cool while moving their body? Enter: aqua aerobics! It’s a low-impact exercise that’s great for building strength and mobility – and not just for grannies! Try this workout in your home pool or gym…

What is aqua aerobics?

Sometimes called water aerobics, aqua aerobics is an aerobic-style exercise routine that takes place in a swimming pool and uses the resistance of the water to provide a low-impact, full-body workout.
It is particularly helpful for those who struggle with joint problems or arthritis, for pregnant women, those recovering from injuries and anyone who wants to try exercising while staying cool!
Think: jogging or doing jumping jacks under water or even using weights or resistance equipment. These days, local gyms offer it too, so check out our Medshield rewards partners and which locations may offer guided classes.

An aqua aerobics workout for everyone!

10-Minute Warm-Up:
1.Walk or jog around the pool, lifting your knees and swinging your arms for added intensity, for 5 minutes, changing direction as desired.
2. Do Jumping Jacks for 2-3 minutes.
3. Do high knees for 2-3 minutes.

15-20 Minute Strength:

Pool Squats – Stand in chest-deep water and perform aqua squats for 5 minutes.
Pool Marching – March in place while performing biceps curls for 5 minutes.
Pool Leg Lifts – Stand next to the edge of the pool and hold the edge for assistance. Lift your right leg to the side, to the front and then to the back. Repeat this motion 10-20 times and then repeat on the other side.
Pool Push-Ups – stand in the water with the pool edge at arm’s length. Place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor, and your body straight, lower your chest towards the pool edge then press yourself back up again. Start with two sets of 10.
*Bonus move with pool noodle
Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg so that it forms a “U”. Hold as long as you can and then switch legs. Repeat five times on each side.

5-Minute Cool-Down:

Standing in the water with the pool edge at arm’s length, place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor, and your body straight, lift one leg and place your foot on the side of the pool wall. Begin to straighten the leg as you lean forward. Hold for 30 seconds to one minute, before repeating on the other side.
While standing in this position up straight, do a quad stretch by lifting your one foot behind you, bringing your ankle towards your bum. Hold onto the foot and feel the stretch. Hold for 30 seconds to one minute, before repeating on the other side.
Standing, face away from the wall, so that your back is against it. Bring your knee up to your chest and grasp it with your opposite hand. Pull your leg across your body and hold for 30 seconds to one minute, before repeating on the other side.
For advance: straighten the lifted leg.

If you’re new to aqua aerobics or have any health concerns, contact your medical doctor.

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Get to 10km in 10 weeks!

It’s the start of the new year and time to set a new fitness goal! Starting a 10km in 10 weeks programme is a great way to kick-start your training journey.

This programme is designed for beginner runners. If you have never run before, but want to start, first try this “Couch to 5km” ClickFit programme and then pick up on the “10 weeks to 10K programme”.

These programmes are designed for beginner runners. Always consult your medical doctor before making any drastic lifestyle changes.
Notes on the programmes:

A “run-walk” means running three minutes, walking for one minute, running for three minutes etc until the distance is complete. This helps you to build up your running until you are able to complete short distances without breaks. Over time, you can increase your running time and decrease your walking time, ie, in week 3, try to run for five minutes, then walk for one etc.
Active recovery refers to low-impact exercise that also doesn’t get your heart rate up too high. This can include: an hour of walking, a gentle yoga class, strength training, swimming etc.

10 weeks to 10Ks!

Week 1:
Monday: 3km run-walk
Tuesday: active recovery day
Wednesday: 3km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 5km run-walk
Sunday: rest day

Week 2:
Monday: 4km run-walk
Tuesday: active recovery day
Wednesday: 4km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 6km run-walk
Sunday: rest day

Week 3:
Monday: 5km run-walk
Tuesday: active recovery day
Wednesday: 5km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 6km run-walk
Sunday: rest day

Week 4:
Monday: 5km run-walk
Tuesday: active recovery day
Wednesday: 5km run-walk
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 5:
Monday: 4km run
Tuesday: active recovery day
Wednesday: 4km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 6:
Monday: 5km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run-walk
Sunday: rest day

Week 7:
Monday: 5km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 7km run
Sunday: rest day

Week 8:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 5km run
Thursday: active recovery day
Friday: rest day
Saturday: 8km run
Sunday: rest day

Week 9:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 6km run
Thursday: active recovery day
Friday: rest day
Saturday: 9km run
Sunday: rest day

Week 10:
Monday: 6km run
Tuesday: active recovery day
Wednesday: 6km run
Thursday: active recovery day
Friday: rest day
Saturday: 10km run (well done!!)
Sunday: rest day

If running seems overwhelming or not what you’re interested in, why not try our “Walking for Weight Loss” programme? Want to take it a step further? Check out our 21km three-month programme here.

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Category: Exercise

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