Exercise Archives - Page 4 of 11

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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30-Minutes HIIT Summer Lawn Workout

We know it’s not always easy to get your workouts in during the festive season, so here we’ve got a 30-minute HIIT workout that’s easy to get done right in your garden in the local park or even on the beach. No equipment required.

Try to recover from the high-intensity movements during the low-intensity holds (like the planks or bridges). Each five-minute block in the main workout will get your heart rate up, culminating in burpees towards the end. If needed, take a 30 second rest every five minutes.

5-minute warm-up:

30-Seconds Arm Circles Forwards
30-Seconds Arm Circles Backwards
30-Seconds Hip Circles Left Side – Alternating Directions
30-Seconds Hip Circles Right Side – Alternating Directions
60-Seconds x Alternating Side Reach
60-Seconds x Alternating Lateral Lunge with Reach
60-Seconds x Star Jumps

20-minute workout:

60-Seconds Forward Lunges Right Side
60-Seconds Forward Lunges Left Side
2-Minutes Inchworm
30-Seconds Mountain Climbers
30-Seconds Forearm Plank Pold
60-Seconds Backwards Lunges Right Side
60-Seconds Backwards Lunges Left Side
2-Minutes Bear Crawls
60-Seconds Bridge Hold
60-Seconds Jumping Jacks
60-Seconds Air Squats (Advanced: Squat Jumps)
60-Seconds Bicycles
60-Seconds Knee Push-Ups (Advanced: Full Push-Ups)
60-Seconds Plank
30-Seconds Fire Hydrant Left Side
30-Seconds Fire Hydrant Right Side
60-Seconds Bridge Hold
60-Seconds Bridge Dips
60-Seconds Skaters (Alternating Lateral Jumps)
60-Seconds Burpees

5-minute cool down:

60-Seconds Child’s Pose
2-Minutes Cat and Cow Stretches
60-Seconds Downward Facing Dog
30-Seconds Lie Down And Hug Knee To Chest – Left
30-Seconds Lie Down And Hug Knee To Chest – Right

If you’re looking for a powerful 15-minute workout, click here.

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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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15-Minute Summer Lawn Workout

Sometimes all we have is 15 minutes! And this workout will target your whole body in those 15 minutes. No equipment needed.

Squeeze this 15-minute workout into your holiday routine each day before you jump in the shower and you’ll keep your fitness levels up this holiday. Plus, we all need a little time for ourselves. Make a deal with your family that this is a daily non-negotiable for you.

Because this is such a short workout, it incorporates very few rest breaks. Instead, try to recover from the high-intensity workouts with the low-intensity workouts. If needed, take a 30 second rest after each section.

15-Minute Summer Lawn Workout

3-Minute Warm-Up:
60-Seconds x Alternating Side Reach
60-Seconds x Alternating Lateral Lunge with Reach
60-Seconds x Star Jumps

_____

10-Minute Push:

45-Seconds x Plank
60-Seconds x Alternating Backwards Lunges
60-Seconds x Bear Crawl
60-Seconds x Air Squats
45-Seconds x Plank
60-Seconds x Alternating Forwards Lunges
*Optional 30-second to 1-minute rest*
60-Seconds x Bridge Dips
45-Seconds Plank
30-Seconds Fire Hydrant Left Side
30-Seconds Fire Hydrant Right Side
60-seconds Triceps Dips (using a chair or bench)
45-Seconds Plank

2-Minute Cool-Down:
60-Seconds Downward Facing Dog
60-Seconds Cat-Cow Stretches

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12 Top Exercise Moves For Toning

Summer is around the corner and we know that baring our skin on SA’s beaches is motivation for some of us to really amp up the workouts. If what you’re after is all-round muscle toning, we recommend incorporating these 12 moves into your exercise routine! And the biggest plus? You’ll be stronger and healthier for doing them.

Achieving all-round muscle toning involves strengthening and sculpting various muscle groups throughout your body to create a balanced, well-proportioned physique. These 12 exercises are the top moves to help get you there – and you’ll be stronger in no time.

Incorporate these into your strength or gym workouts during the week and keep track of how many you start with and compare your improvement after three months of consistency. Remember to start light if you’re new to strength training and use mirrors and / or a personal trainer to help ensure that you are using the correct form. Always check in with your medical doctor if you have any concerns about starting a new exercise regimen.

Bodyweight exercises:

1. Squats:

Muscles Worked: Quadriceps, hamstrings, glutes and lower back.

2. Push-Ups:

Muscles Worked: Chest, shoulders, triceps and core.

3. Lunges:

Muscles Worked: Quadriceps, hamstrings, glutes and calves.

4. Planks:

Muscles Worked: Core, shoulders and lower back.

5. Pull-Ups:

Muscles Worked: Back, biceps and shoulders.

6. Leg Raises:

Muscles Worked: Lower abs and hip flexors.

7. Tricep Dips:

Muscles Worked: Triceps and shoulders.

8. Calf Raises:

Muscles Worked: Calves.

Weighted exercises:

9. Deadlifts:

Muscles Worked: Hamstrings, glutes, lower back and traps.

10. Bicep Curls:

Muscles Worked: Biceps.

11. Russian Twists (with a weight or medicine ball):

Muscles Worked: Obliques and core

12. Bent-Over Rows:

Muscles Worked: Back, biceps and shoulders.

If you’re looking for new and fun exercise routines to try, check out our workout videos or try our exclusive for medshield-members “ClickFit” programmes

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10 Ab Workouts To Add To Your Routine

Bored of basic sit-ups? Want to add more core workouts to your exercise routines? Here are 10 epic ab workout moves to strengthen your core and tone your muscles.

Remember to perform these exercises with proper form and gradually increase the intensity as you progress. Include a variety of these exercises in your routine to work different parts of your core and to prevent “plateauing” (which is when you stop seeing results).

While these exercises will certainly strengthen your core region, getting visibly toned abdominal muscles – aka: a six-pack – requires following a healthy diet and achieving a lower overall body-fat percentage. Consult your medical doctor before starting a new exercise routine and a trainer professional for advice and a tailor-made programme.

10 Amazing Ab Workouts

1. Crunches:
How: Lie on your back with your knees bent and hands behind your head. Lift your upper body off the ground, engaging your core muscles and then lower it back down.

The Workout: Do as many as you can with good form in one minute. Take a 30-second rest and repeat for another minute. Build this up gradually over time.

2. Planks:

How: Start in a push-up position with your elbows directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for as long as you can, aiming to increase your time with each workout.

The Workout: Start with 20-30 second holds (depending on your fitness level) and aim to build up gradually to a minute. Rather than holding longer than that each time, repeat multiples of 1-minute holds with short rests in between.

3. Side Planks:

How: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from head to feet. Hold and then release back down.

The Workout: Hold the side plank position for 3 to 5 seconds and then release back down. Repeat this 10 times and then change sides. This is one set. Over time build up your sets from 3 to 5, taking short rests in between.

4. Leg Raises:

How: Lie on your back with your legs straight. Lift your legs off the ground, keeping them straight and then lower them back down without letting them touch the floor.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

5. Russian Twists:

How: Sit on the floor with your knees bent and feet off the ground. Hold a weight or medicine ball and twist your torso to touch the weight to the floor on each side.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

6. Bicycle Crunches:

How: Lie on your back with your hands behind your head. Bring one knee toward your chest while simultaneously twisting your torso to bring your opposite elbow toward that knee. Alternate sides in a pedaling motion.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 50 per side) and number of sets over time (with rests in between).

7. Mountain Climbers:

How: Start in a push-up position. Bring one knee toward your chest, then switch legs in a running motion while keeping your core engaged.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 30 per side) and number of sets over time (with rests in between).

8. Flutter Kicks:

How: Lie on your back with your hands under your glutes. Lift your legs slightly off the ground and alternate kicking them up and down, engaging your lower abs.

9. Reverse Crunches:

How: Lie on your back with your knees bent and feet off the ground. Bring your knees toward your chest, lifting your hips off the ground and then lower them back down.

Windshield Wipers:

How: Lie on your back with your arms out to the sides for support. Lift your legs straight up in the air. Lower your legs to one side as far as you can without letting them touch the ground. Lift your legs back up and lower them to the other side.

How to incorporate these workouts into your daily life?

Add one to three of these core workouts into your weekly strength training sessions and mix them up over time. Some may feel easier than others. Track your progress by logging how many you do in the beginning and what you can do after three months of consistent exercise.

Visit our “ClickFit” page, exclusively for Medshield Members, to get a variety of exercise routines and a healthy eating plan today.

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Easy Yoga Moves For Back Care

It’s Back Care Awareness Week from 2-6 October and to support this initiative, we have a list of beginner-friendly yoga poses that can aid in caring for your back – reducing pain, building strength and creating stretching out tightness.

Most of us have experienced some degree of back pain in our lives. Whether it’s from stress, injury, poor form and posture or other reasons, back care is something all of us can relate to. These moves are easy to perform at home, in the evenings as you wind down from the day. All you need is a flat comfortable surface.

If you’re new to yoga or have any specific back issues, it’s a good idea to consult with a yoga instructor or healthcare professional before starting a new practice. They can provide personalised guidance and modifications based on your needs.

Yoga Poses For Back Care

Remember to breathe deeply and focus on relaxing into each pose.

1/ Child’s Pose

Start on your hands and knees. Sit back on your heels, reaching your arms forward. Rest your forehead on the mat and relax your back.

2/ Child’s Pose Twist

From Child’s Pose, place your right hand under your left arm. Gently twist your torso to the left, stretching the right side of your back. Repeat on the other side.

3/ Cat-Cow Pose

Begin on your hands and knees in a Table Top position. Inhale, arch your back and lift your head for Cow Pose. Exhale, round your back and tuck your chin for Cat Pose. Flow between these two positions for a gentle spine warm-up for about 1-2 minutes.

4/ Thread the Needle

Begin on your hands and knees in a Table Top position. Thread your right arm under your left arm, lowering your right shoulder and ear to the mat. Hold for a few breaths and switch sides.

5/ Downward Facing Dog

Start in a push-up position. Lift your hips up and back, forming an inverted V shape. Press your heels toward the ground while extending your spine.

6/ Cobra Pose

Lie on your stomach with your hands under your shoulders. Inhale, press your palms into the mat, and lift your chest. Keep your lower body on the ground and gaze forward. Hold for 10 seconds and release.

7/ Legs Up the Wall

Sit with your side against a wall. Swing your legs up the wall and lie on your back (your sit bones should be pressing into the wall). This pose is excellent for relieving lower back tension.

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Yoga For Better Sleep

A gentle yoga routine in the evenings can help promote relaxation, reduce stress and prepare your body and mind for better sleep. Try this simple yoga routine to start getting better sleep today!

Getting enough good-quality sleep means that we perform better at work and in sport, that we are less stressed, anxious or depressed and that we eat healthier. If you’re looking to improve your sleep health or looking for an easy wind-down routine to help you de-stress from the day, try this routine.

Gentle yoga practices offer a variety of health benefits for both the body and mind. These practices typically involve slower movements, longer holds and a focus on relaxation and mindfulness. Benefits include: better sleep, reduced stress, better posture and strength, greater flexibility and improved circulation.

For this routine, all you need is a yoga mat or simply place a towel over a carpeted surface.

1.Child’s Pose
Kneel on the floor with your big toes touching and knees apart. Sit back on your heels and extend your arms forward, lowering your chest toward the ground. Relax your forehead on the mat and take a few deep breaths, focusing on relaxing your back and shoulders. HOld this post for 30 to 60 seconds.

2. Cat and Cow
Come onto your hands and knees, aligning wrists under shoulders and knees under hips in a Table-Top position.
Inhale, arch your back and lift your tailbone and gaze up towards the ceiling (This is Cow Pose).
Exhale, round your back, tuck your chin to your chest, and draw your belly in (This is Cat Pose).
Flow between these poses with your breath, performing at least 10 Cat-Cow stretches.

3. Seated Forward Fold
Sit on the floor with your legs extended out in front of you. Inhale as you lengthen your spine, and exhale as you fold forward from your hips, reaching towards your feet. You can bend your knees slightly if your hamstrings are tight. Focus on keeping your spine long. Hold for 30 to 60 seconds, then sit up before folding over a second time.

4. Reclining Bound Angle Pose
Lie on your back and bring the soles of your feet together, letting your knees fall out to the sides. Place your hands on your belly or by your sides, close your eyes and take slow, deep breaths. Hold this for 30 to 60 seconds.

5. Legs Up The Wall Pose
Sit next to a wall and swing your legs up so that your heels rest against the wall. Lie on your back and relax your arms by your sides. Close your eyes and breathe deeply. This pose helps improve circulation and promotes relaxation.

6. Corpse Pose
Lie on your back with your arms relaxed at your sides, palms facing up. Close your eyes and focus on your breath. Allow your body to sink into the mat and let go of tension. Spend five to 10 minutes in this pose, releasing any lingering stress or thoughts.

Remember to listen to your body and modify the poses as needed. The key is to move gently and mindfully, focusing on your breath and letting go of tension. This routine can help calm your nervous system, reduce stress and create a peaceful transition from your day to a restful night’s sleep.

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Category: Exercise

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