exercise Archives - Medshield Movement

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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Spring Back Into Exercise With These Motivating 10 Tips

Motivating yourself to start exercising again after the winter season can be challenging, but with the right approach, you can regain your fitness momentum. Here are 10 tips to help you get motivated to restart – or start for the first time (It’s never too late!).

It’s natural that we hibernate more in winter – spending time indoors, exercising less. But spring is here! We have earlier sunrises, later sunsets and what just feels like more hours in the day to get more done. And, actually, exercise helps to energise us further.

If you’re looking for tips to get back into your exercise routine or maybe start a new regime or exercising for the first time, read on!

Tips To Get You Motivated:

  1. Set Clear Goals
    Define specific, achievable fitness goals. Whether it’s weight loss, muscle gain, increased endurance or improved flexibility, having clear objectives will give you a sense of purpose.
  2. Create a Workout Plan
    Develop a structured workout plan that includes a mix of activities you enjoy. Having a plan in place makes it easier to stay consistent. For example, if your goal is weight-loss, then including a mix of cardio and strength training is essential. Plan your week around your activities, making sure to include a rest day.
  3. Start Slowly
    Don’t push yourself too hard in the beginning. Begin with shorter, less intense workouts to avoid burnout and reduce the risk of injury. Remember that what you want is to create a sustainable lifestyle with regular exercise.
  4. Find Your Community
    Exercising with a friend or family member can make workouts more enjoyable and hold you accountable. You can motivate each other and make it a social activity. Don’t have a person in your circle? Join a running club or sign-up for group classes with a coach who will hit you up on Whatsapp if you don’t pull through.
  5. Reward Yourself
    Set up a reward system for achieving milestones in your fitness journey. Rewards can be simple, like treating yourself to new workout gear or an outfit, a pedicure or a blow-dry.
  6. Incorporate Variety
    Spice up your routine with a variety of exercises to keep things interesting. Try different classes, outdoor activities or sports to prevent boredom. Cross-training also means that you work different muscles at different times, stimulating different parts of your body and brain.
  7. Track Your Progress
    Keep a fitness journal or use a tracking app to record your workouts and monitor your progress. Seeing improvements can be highly motivating. For example, note what your 5km running time is now and measure again in 3 months; how many push-ups you can do now VS in 3 months
  8. Create a Supportive Environment
    Make your environment conducive to exercise. Set up a dedicated workout space at home, stock up on healthy snacks and remove any obstacles that may hinder your motivation. For example, always pack out your training gear the night before, so that it’s easy to get up and go in the morning. Tell your colleagues about your new routine so that they can support you and not derail you.
  9. Set a Schedule
    Establish a regular workout schedule that fits your lifestyle. Treat your exercise time as non-negotiable. Block it out in your diary if needs be, just like any other appointment.
  10. Stay Mindful
    Remind yourself why you want to exercise and how it makes you feel. Practising mindfulness and visualisation can help maintain your motivation in the long run.

Remember that motivation can ebb and flow, so it’s essential to be patient with yourself and stay adaptable. If you ever find your motivation waning, revisit your goals, adjust your workout routine or seek support from friends, family or a fitness community. Ultimately, consistency is key to re-establishing an exercise routine after a period of inactivity.

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The best exercises to do during your period

It’s Women’s Month! We’re here to share informative content and create awareness around women’s health to help our members make informed decisions and  live better quality lives.

During menstruation, most women experience fatigue, bloating, painful cramps, easily upset stomachs and breakouts. This may impact the type of sport you feel up to doing. However, light to moderate physical activity can have benefits such as reducing pain, improving mood and boosting energy levels. Try these activities:

  1. Walking
    Walking is a low-impact exercise that can be easily adjusted to your comfort level. It helps increase blood flow and can alleviate menstrual cramps and fatigue. Plus, exposure to nature and fresh air can instantly lift your mood.
  2. Yoga
    Gentle yoga poses can help stretch and relax the muscles, reducing tension and discomfort. Click here for a quick yoga routine to practise in the morning and evening during your menstruation.
  3. Pilates
    Pilates exercises can help strengthen the core and pelvic muscles, potentially easing menstrual pain. Look for Pilates routines that avoid excessive strain or pressure on the abdominal area.
  4. Cycling

Whether you do this outside or at the gym, light cycling can be beneficial for some women, as it increases blood flow to the pelvic region and may relieve cramps. If using a stationary bike, opt for a lower resistance setting.

  1. Swimming
    Swimming is a low-impact exercise that can be soothing and alleviate muscle tension. The buoyancy of water can also reduce the feeling of heaviness some women experience during menstruation.
  2. Tai Chi
    Tai Chi is a mind-body practice that involves slow, flowing movements, which can be calming and help manage stress and discomfort.
  3. Light Aerobics

Low-impact aerobic exercises like low-intensity dancing or aerobics can be suitable for some women during their menstrual cycle. Choose a fun, up-beat playlist to add extra mood benefits.

Listen to your body throughout this period. Remember to stay hydrated and take as many breaks as needed. If you have severe discomfort or pain during your period, speak to your medical doctor about lifestyle or medical changes that could improve your quality of life.

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How to use the rowing machine and its benefits

Here’s how to make the most of that rowing machine at the gym to strengthen your arms, back, legs and improve cardiovascular health, plus tips to prevent injuries.

 Health benefits of the rowing machine

  1. Rowing is one of the best full-body workouts, because it engages both the upper and lower body, strengthening muscles while increasing cardio fitness and endurance.
  2. It is also both low-impact and high-intensity, which means that it’s easier on the body than, for example, running, but you still reap the benefits of cardio workout.
  3. Rowing is accessible for all fitness levels.
  4. It’s great for calorie burn and warms you up quickly – making it a great addition to winter gym workouts.

How to use the rowing machine

  • The rowing machine stimulates the action of water rowing and was initially created to train and exercise competitive rowers, but, because of its benefits (see above), it’s now used by all kinds of people.
  • Modern machines are often called “ergometers or erg machines”. The machine is very easy to use, but is often used with bad form, so read below to ensure your form is correct:
  • When getting on, start on a low resistance level until you’re comfortable. Strap your feet in, switch on the monitor and row:
  • Sit straight on the rowing machine seat with your arms straight out, holding the handles, knees and ankles flexed and back upright. This is called the “catch”.
  • Start by pushing your legs, to straighten, keeping your core contracted. Hinge your hips and lean back about 45 degrees, followed by the movement of your arms as you pull the rowing machine handle towards your torso. This is called the “drive” and should feel like a full-body flow.
  • You copy the drive movements but in reverse order to return to the “catch” position. You extend your arms, hinge the hips and bring your torso over the legs, bending your knees.

Prevent injury with these tips

  1. Make sure to straighten your back, not rounding over. Slumping can put stress on the shoulders and back.
  2. Engage your core during workouts to support your lower back and hips.
  3. As a beginner, you must focus on maintaining the form rather than doing more strokes.

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Warm up quickly and burn calories with these 5 bodyweight moves!

We know that running or jumping on the watt bike will warm you up in no time, but what strength moves help you generate heat – and lose calories at the same time? Read more…

This set of exercise moves will heat up the body quickly and you’ll be burning fat and building muscle in no time.
You can do these moves from the comfort of your home. No equipment needed!

Move 1: Lunges

Set: Do 3 sets of 10 reps on each side, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Make one set – or all three – jumping lunges.

Move 2: Squats
Set: Do 3 sets of 20 squats, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Make one set – or all three – jumping squats.

Move 3: Mountain Climbers

Set: Do 3 sets of 30 seconds, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Go faster or extend the time to 40-45 seconds.

Move 4: Jumping Jacks / Star Jumps

Set: Do 3 sets of 30 seconds, resting for 20 to 30 seconds in between. It should feel really hard by the end.

Advanced: Extend the time to 40-45 seconds.

Move 5: Inchworm

Set: Stand up straight, then bend down and walk your hands out until you are in a shoulder plank and then reverse the move to standing. Do 10 of these (that’s one set), resting for 20 to 30 seconds in between sets.

Advanced: Add a push-up each time you are in the plank for extra arm strength. Alternatively add a jump when you are in standing position for extra leg strength.

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