It’s almost December, and for many it’s the most magical time of year filled with celebrations and indulgence. However, this can be bad news for our health, as our usual diet and exercise routines are disrupted and all sorts of temptations are put in our way at home, at work and during social events.
This can undo much of the hard work you have put in during the year. If you have not recently been taking good care of your health but intend to start in the new year, overindulging at Christmas will mean that you have an even bigger mountain to climb.
However, the good news is that putting some strategies in place can help you balance festive treats with staying active. If you would like some more personalised advice, please get in touch with our personal trainer in Birmingham.
Even a minimal fitness routine will help you maintain energy levels, relieve stress and improve your digestion, which may be upset by rich foods and heavy meals. Here are some tips for a quick workout you can do at home with no equipment, and for staying motivated when all you want to do is slump on the sofa in front of the TV.
The 10-minute full body circuit
Kick start your day with this fast but effective routine that can be done anywhere: Do each exercise for 45 seconds, followed by a 15-second rest, and repeat the routine twice.
Bodyweight squats
Bodyweight squats are a great way to strengthen your legs and glutes and are a very simple exercise to get you warmed up. Start in a standing position with your legs about hip width apart, and your core muscles engaged. Hinge from the hips and knees until your thighs are parallel to the floor, maintaining a straight back.
Pause for a moment and then raise to a standing position in a controlled movement, and repeat for 45 seconds.
Crunches
Crunches strengthen the core muscles, reducing the chance of back pain and improving posture. Start by lying on your back with your legs bent and feet placed flat on the floor, with your hands placed behind your ears. Curl your upper body up towards your knees and slowly yourself down.
Push ups
Push ups strengthen the upper body and core. Start in a plank position with your hands just wider than your shoulders and then lower yourself to the ground and push slowly back up. If you find this too difficult, try placing your knees on the ground.
Lunges
Lunges work several muscle groups in the lower body, and are excellent for building strength and flexibility. They can be performed by stepping one leg forward in a long stride and bending both knees as you lower yourself to the floor, maintaining a strong core and straight back.
Starjumps or Jumping jacks
Starjumps, also known as jumping jacks, involve starting in a standing position with your arms by your side, and then rapidly jumping both feet out to the side and simultaneously swinging your arms above the head. It’s a great cardio exercise and will strengthen and tone the legs.
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