Fallen off the fitness wagon? This beginner-friendly routine will help ease you back in and give visible results
IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP. *IN PARTNERSHIP WITH HCA HEALTHCARE. MAIN PHOTO: GETTY
Returning to exercise post-injury? Or maybe the demands of life mean working out has dropped off your radar. The good news is if you’re eager to get back in the game – but not sure how – we can help.
‘You need to focus on building strength,’ says fitness coach Suzy Alvarez. ‘This will help with muscle loss, mobility and flexibility to protect against injury, as well as giving you stamina to improve overall fitness.’ This gentle workout will work key muscle groups – and raise your confidence too!
Injury-proof your workouts
These simple tips will help keep your body strong…
HYDRATE
Dehydration can affect your concentration, making you more prone to sloppy form when training. This increases the risk of sustaining a sprain or strain. Aim to drink water every 15-20 minutes when exercising.
WEAR THE RIGHT GEAR
‘Correct, supportive trainers and footwear can play a role in preventing the tendons and bones from being overloaded,’ says Dr Richard Seah, consultant at the Institute of Sport, Exercise and Health*.
REST AND RECOVER
Prioritise stretching to keep length on your muscles, so that they don’t overstretch and tear. And listen to your body – while exercise should be challenging it shouldn’t hurt. Don’t exercise through the pain.
Take a seat
Remember to perfect your posture – sit tall in your chair for each of these moves to engage core muscles and prevent back ache.
POWER KICKS
Sit with knees bent and feet flat on the floor. Bend both arms at the elbow and make your hands into fists. Bring your fists up to just in front of your shoulders, elbows behind you. Punch your right arm straight out in front at chest height and kick the left leg out, so it is in a straight line from foot to hip. Return to start position, then repeat with opposite arm and leg. Keep alternating for 60 seconds.
KNEE CRUNCH AND TWIST
Keep both feet on the floor, hip-width apart. Bend both arms in line with your shoulders, palms facing forwards and touching fingertips lightly behind ears. Raise right foot, lifting knee up. At the same time, twist through your torso, aiming to get left elbow as close to right knee as possible. Hold for a second. Return to the start position, feet on the floor and elb
