If you find it difficult to make time to get the movement that your body requires, I suggest using yard work as a way to move more and have fun while you do it!
With a few modifications, yard work can be one of the best workouts you can do. It naturally has opportunities to squat, bend, lift, pull and carry. And if you follow my lead, you can add in a few extra movements like lunges, toe touches, torso twists, push-ups and even a few Jedi-like moves.
Choosing movements that have a purpose beyond simply “getting some exercise” can be easier to fit into your day, often because they can take place outside of your dedicated exercise time (which is a relatively small portion of your day).
So, I suggest you use this video as inspiration for your yard work but also look for opportunities while doing other chores to get more movement into your life! It’s a fun way to get and stay fit.
Here is a circuit workout that you can do with a small or big set of stairs. I came up with this workout when we were having a huge scary storm in the area and I didn’t want to risk going out for my normal movement filled walk.
Now this is a core workout you can truly do anywhere and in pretty much any outfit!
Building and maintaining a strong and stable core is arguably the most critical part of any exercise program—especially if you have plans on continuing to be mobile and fit well into your senior years.
I went for a looooong paddle this morning and while I was there, staring out at the open ocean, I thought this workout up.
But you don’t have to be a Stand Up Paddle board enthusiast to benefit from this workout! It is a great set of exercises that anyone can use to become more stable, strong and durable.
The exercises in this video are:
Standing Bird Dog
Standing rotation (with resistance band)
Hip hike with leg raise
Shoulder External Rotation / Internal Rotation
Side plank / side plank rotation
Running Man Row
Stand Up Paddling (or SUP) requires some full body stability and balance along with some specific strength in the core (knees to nipples) and shoulders. This workout addresses the major aspects of those needs.
If you are getting ready to start paddling or looking to up your SUP game, doing this workout, as a super-set (back to back), 2 or 3 times through, would be a great idea.
We don’t often think of a rotation as being an import exercise movement but it is very important in real life. Weak rotational muscles can leave us open to those silly injuries that happen when you are carrying groceries weirdly or closing a door awkwardly.