We need to get moving! Many of us are working from home or spending hours tied to a computer for workleading to a sedentary lifestyle! Presently, I am working remotely like many of you, which requires less walking, and generally less activity.  The number of steps I take in a typical day can often be very low if I have been working at the computer all dayWe know that Exercise (even a single bout) can boost your immune systemand aid in recovery from viruses and infection.  We also know that the sedentary lifestyle will have detrimental effects on healthAs we modify our lifestyle to accommodate different ways of working, walso need to establish new habits of movement to optimise our health. 

Here is a new exercise challenge to incorporate into your day. This should also be in addition to a walk, bike ride or hike.   

 

7-Day Exercise Challenge 2 

 

The 7-Day Exercise Challenge 2 includes core, arm and leg exercises. 

  • Warm up: Perform at least 60 seconds of aerobic exercise such as star or jumping jacks, running on the spot, or marching on the spot 
  • Main set:  Complete 3 rounds/sets of the following exercises: 
      1. Sit ups (or crunches)   
      2. Push-ups (or wall push-ups or knee push-ups)  
      3. Lunges (or mini lunges) 
        • Set 1: Perform 15 reps of each exercise 
        • Set 2: Perform 9 reps of each exercise 
        • Set 3: Perform 6 reps of each exercise 
        • Allow 10 seconds of rest between each exercise.  (Modified versions of the exercise are in parentheses)
  • Stretch:  Complete the workout with stretches including hamstrings, quads and glutes.

 

 

To modify the main set based on your fitness level, you may increase or decrease the number of repetitions. 

Easier:            12, 8, 4 reps 

Harder         2115, 9 reps 

 

View or download our SimpliMove Health 7-Day Exercise Challenge 2

 

Keep yourself accountable?   

 

  • Buddy up with a friend and text your friend when you have completed your exercises without breaking the seven-day streak!  Send them an “accomplishment emoji”!   Day 1 ?; Day 2 ?….. 
  • Join us in our dedicated Facebook group. Let us know how you are going along the way. 
  • When you have completed the SimpliMove Health7-Day Exercise Challenge 2, inform us of your achievement on Facebook group.