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 simple series of movements you can do at home with a small hand weight or a regular old hammer. Fun!
Forearm and wrist strength is important in daily life, not just at the gym or in the yoga studio (yes, even yoga demands strong wrists). Building and maintaining strength in this part of the body is essential.
Doing single-foot balance work like this is a great way to not only maintain (or improve) you balance but it is also a great way to strengthen those little stabilizer muscles around our ankles, knees and hips.
The main target muscle in the Hip Bridge is the erector spinae which runs from your neck to your tailbone. Doing this exercise stretches and engages your hip abductors, gluteus maximus, and hamstrings. On the other end of the movement, the rectus abdominis, obliques, and quadriceps get a workout due to the need to stay stable.
If you are feeling adventurous, you also try adding the Marching Bridge and the Single Leg variation. But don’t get carried away, master the basic bridge before progressing.
A healthy balance of hip strength and mobility is very important to ensure everyday stability and also to prevent overuse and athletic injuries. Achieving this balance isn’t a problem if you keep it in mind, don’t sit too much for too long, and occasionally weird out your coworkers by laying down in the conference room and doing some of these hip bridges!
Do you get stiff and achy ankles and feet during the day? Me too. In this “Workout of the Week” I demonstrate a quick routine that you can do to keep your piggies, tootsies and ankles nice and loose and limber.