Tips on travelling with Parkinson’s30th November 2022
Seniors Health Card Access30th November 2022
December and January for many of us means having a holiday. Unfortunately going away can be a good excuse to abandon your daily exercise routine. However, holidays can be a great chance to exercise in a non-routine way.
So instead of doing the same exercise routine as you do at home, here is your chance to mix it up while having fun without feeling like you are exercising. You could go walking on the beach, play volleyball, tennis or bowls, swim, or have a game of golf. If these types of activities aren’t available or you don’t enjoy them, there are still many exercises you can do with what’s available nearby.
Wherever you find yourself, there is usually a park or children’s playground close by. Even on a road trip, where you’ll find a picnic table or bench to do some exercises. Following are some suggestions.
Incline Push Ups (chest)
Place your hands slightly wider than shoulder-width apart on a bench or other stable, elevated surface, with your feet together and body straight from head to heels. (Alternatively, place your palms against a wall.)
Keeping your back flat and stomach engaged, bend your elbows, and lower your chest to the bench. Pause, and then push yourself back up and repeat.
Squats (butt & legs)
Stand with feet hip width apart, toes facing front. Push your hips back, bending at the knees and ankles moving into a squat position.
Keep your heels and toes on the ground, chest up and shoulders back. Push yourself back up and repeat.
One Arm Rows (upper back)
Find something to use as a weight e.g. a tin of baked beans, a full water bottle, a tool from the car, etc.
Lift your right knee onto the bench. Bend over and place your right hand on the bench in front of you for support. Pick up the weight in your left hand.
Keep your back straight. Using your upper back muscles, pull the weight straight up beside of your body, keeping your upper arm close to your side. Hold for a count of one and squeeze your back muscles. Return to the start position and repeat.
Place your hands on the seat or back of the bench, so your hands are directly below your shoulders.
Step your feet back and together forming a straight line from ears to ankles. Draw your abs in and brace, allowing a natural curve in your lower back.
Tighten your stomach and pull your left knee forward into a tuck. Allow your lower back to round. Hold for a second. Return your foot to the starting position and tuck the other leg. Continue alternating legs for a total of ten repetitions.
So, there’s really no excuse for not continuing your exercise routine – with a bit of a change to make it really feel like a holiday.