Winter Running Workouts Made Fun

How to make running in winter more fun! Try these running workouts.

Winter Running Workouts
Shake up your running routine with these winter running workouts designed to get your heart pumping and your body warmed up in no time!

Time to lace up your running shoes, bundle up in your warmest gear and embrace the cooling temperatures and fresh mornings with a few creative running workouts to boost your cardio health and stave off winter weight gain.

Frosty Sprint Work

Head to a nearby park, promenade or field and alternate between short bursts of high-intensity running (sprints) and recovery periods of slower jogging or walking. You can also do this workout easily on a treadmill, but getting fresh air and having a change of scenery is also a great mood-booster.

Benefits: Interval training helps improve cardiovascular fitness, increase speed and burn more calories in less time.

Warm up with 5-10 minutes of easy jogging.

Sprint at maximum effort for 30 seconds.

Recover with 1-2 minutes of slow jogging or walking.

Repeat the sprint-recovery cycle for 20-30 minutes.

Cool down with 5-10 minutes of easy jogging and stretching.

Fight-The-Cold Climbs

Find a hill with a moderate to steep incline and challenge yourself to run up and down multiple times, focusing on maintaining good form and powering through each ascent. You can also do this workout easily on a treadmill, setting your elevation between 10-15 percent.

Benefits: Hill repeats build strength and endurance, improve running technique and provide a sense of accomplishment as you conquer each hill.

Warm up: 5-10 minutes of easy jogging.

Run uphill at a strong, steady pace for 30-60 seconds.

Jog or walk downhill to recover.

Repeat the hill climbs for 6-8 repetitions.

Cool down with 5-10 minutes of easy jogging and stretching.

Test-The-Temps Trail

Explore local trails or nature reserves for a healthy dose of nature. Not ready to go out alone? The trail race calendar really takes off in winter in South Africa. Check out sites like trailseries.co.za, trailrunning.co.za or ask your local boutique running stores about events and groups in your area.

Benefits: Trail running engages different muscles than road running, improves balance and agility and provides a mental escape from the stresses of daily life.

Start by warming up – we have a great warm-up routine for runners here: https://medshieldmovement.co.za/6-warm-up-moves-for-runners/

First time out on the trails? Take note of these tips:

Wear trail running shoes with good traction to prevent slipping on icy or slippery surfaces.
Dress in layers to stay warm and dry, but avoid overheating by choosing moisture-wicking fabrics and easy-to-remove items (like arm sleeves).
Pay attention to your footing and adjust your pace as needed to navigate uneven terrain and obstacles (trail running is naturally slower than road running, so don’t worry about your pace).
It’s always important to pack some water and a snack for a trail run. Stay hydrated and fuel your body with energy-rich snacks to maintain stamina on longer trail runs.

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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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Global Move For Health Day Medshield Challenge

10 May: Global Move For Health Day Medshield Challenge: 10 ways to move for health on 10 may.

It’s “Global Move For Health Day” on 10 May and we’ve got a great #MedshieldMovement challenge for you! Complete the challenge “10 Ways To Move More on 10 May” and tag us on social media @medshieldsa

Morning Stretch Routine
Begin the day with a quick stretching session at home to wake up your muscles and improve flexibility. Not sure where to start? Try a simple yoga routine like this one: https://medshieldmovement.co.za/5-yoga-poses-to-build-back-strength/
Walk or Cycle to Work
If safe enough to do so, opt for walking or cycling to work instead of driving or taking public transportation. Or add a slightly longer walk to your office by parking a little further away or getting out of your public transport a block or two earlier. This is a great way to incorporate movement into your commute.
Take the Stairs
Instead of the elevator, choose the stairs whenever possible. This simple change can add extra steps and elevate your heart rate throughout the day.
Lunchtime Walk
Use your lunch break to go for a brisk walk around your workplace or nearby park. It’s a refreshing way to break up the workday and get some fresh air. If you go out for coffee, perhaps choose a coffee shop a little further away to get extra steps in.
Desk Exercises
Incorporate desk exercises into your work routine, such as seated leg lifts, desk push-ups or shoulder rolls to keep your body moving even while sitting. Adding simple stretches like neck rolls, shoulder stretches and seated spinal twists can help alleviate tension and improve posture, even in a busy office environment. Here are some great suggestions of workouts you can do at your desk: https://medshieldmovement.co.za/6-workout-moves-you-can-do-at-your-desk/
Standing/ Walking Meetings
Whenever appropriate, suggest standing or walking meetings to add more movement into your workday while discussing tasks or projects with colleagues.
Active Desk Setup
Try incorporating active elements into your workspace, such as using a standing desk or sitting on a stability ball instead of a traditional chair. These alternatives can encourage movement, improve circulation and engage core muscles while you work.
Post-Work Workout
Dedicate time after work to a workout session, whether it’s at the gym, a fitness class, or a home workout routine. Aim for at least 30 minutes of moderate to vigorous activity ideally one hour. If you’re an early bird, then aim to get your workout done in the morning. Looking for some home workouts? We’ve got you covered! Visit our resource page here: https://medshieldmovement.co.za/workouts/
Evening Stroll
Taking a leisurely evening stroll around your neighbourhood before or after dinner is a relaxing way to unwind while still being active. Encourage your partner or family member to join you and use it as a way to catch up on the day’s events.
Stretching Before Bed
End the day with another round of stretching to help relax your muscles and promote better sleep quality. Try these stretches to loosen tight hip flexors https://medshieldmovement.co.za/stretches-to-loosen-tight-hip-flexors/ or this “Yoga for better Sleep” routine: https://medshieldmovement.co.za/yoga-for-better-sleep/

By incorporating these manageable activities into your daily routine, you can stay active and celebrate Global Move for Health Day even with a full-time job. Remember to prioritise movement that fits your schedule and lifestyle and don’t forget to share your journey using #MedshieldMovement on social media!

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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

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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:

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.
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.
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.
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.
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.
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.
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
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.
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.
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:

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.
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.
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.
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.

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.
Tai Chi
Tai Chi is a mind-body practice that involves slow, flowing movements, which can be calming and help manage stress and discomfort.
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

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.
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.
Rowing is accessible for all fitness levels.
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

Make sure to straighten your back, not rounding over. Slumping can put stress on the shoulders and back.
Engage your core during workouts to support your lower back and hips.
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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Tag: exercise

Winter Running Workouts Made Fun

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