Consistency is key right? But how do you keep it up even when you're ill or super busy? .
@redjanuaryuk has been such a great experience and has highlighted such a key teaching point from my last module.
Exercise doesn't have to be intense activities like sports or running simply walking for 30mins (Even in small blocks throughout the day) .
So while I've felt I've fallen off the bandwagon with RED January I'm just writing this to remind everyone (and myself 🤦🏻♀️) that any activity that gets your body moving counts and that's the whole idea or RED January! .
Even on the days that I haven't managed to get out and do 'proper exercise' I have managed to keep up with my daily step goal or walk for 30 minutes outside.
Some activities like yoga can even be done in your onesie 😜
Keep going REDers! .
An active lifestyle that incorporates incidental daily physical activity, more structured and intense exercise and favoured active pastimes is the best recipe for a long and healthy life (as well as good nutrition, sleep and a sense of life purpose of course!)
We know that exercise is good for us, but there are so many types of exercise activities out there that each have their own particular health benefits.
As a physio I advise my patients to incorporate physical activity under three different t categories:
1) Daily incidental exercise. The best of these is walking. Incorporate a very brisk walk of 20-30 minutes daily.
2) Resistance exercise. Yes, get those muscles pumping. It doesn't have to be mega heavy weights at the gym. You can still get strength benefits from bodyweight exercises at home with little to no equipment.
3) Do (insert favourite physical activity here) as much as you practically can. We're talking whatever makes you feel great a and you get a kick out of. For me it's boxing but for you it may be dancing, running, gardening, Yoga. Whatever it is make time for it.
So spread the message, get healthy, get moving!
2 381:57 AM Jan 17, 2019
MOVE IT OR LOSE IT!!! Low back pain is the number one cause of lost time at work.
It is the second most common reason for GP visits.
80% of the population will experience a bout of back pain some time in their life.
Sedentary lifestyle has a high correlation with developing back pain but the good news is that introducing daily movement strategies can lower this risk!
Not only that, there are other health benefits such as reducing risk of type 2 diabetes and heart disease so it's worth the reward for a small change in daily behaviour.
1) Walk, walk, walk! Briskly at least 30 minutes a day. You can break this down to 2 X 15 minute walks. Walk to the station, get off a bus stop or tube stop earlier. Go out to get your lunch. Figure it out.
2) Don't stand on the escalators, power up them! Take the stairs not the lift.
3) Take a movement break NOT a kit kat break! Stop every hour, get up and move. Do whatever you want just change your position, move your joints, contract and stretch tour muscles, take deep breaths, march on the spot, squat, dance whatever, just move at least one minute every hour!
Note: Most people would be able to introduce these strategies without risk of injury. Unless you are overweight and have not done any exercise for a long time then I would recommend a gradual approach. Start with a shorter walk at a steady pace. Climb half of the escalators at the tube station, take the lift at work only in one direction and the stairs in the other etc. As long as you gradually increase your activity.
Simple diffrence- one is more sustainable and realistic than the other. Our core value as a fitness outfit is to encourage people to keep moving even when goals have been met hence our tagline: #keepmovingtokeepliving because if your constantly physically active and not just when you need to impress the world. You constantly look great and feel great.
Hello monday😊😊 how is it kicking😉😉 #fitness#mondaymotivation#fitfamnigeria#weightlossnigeria
TGIF!!!! Here are our 5 super fun ideas to keep you moving this weekend:
1. Swimming- an awesome leusre group or lone activity. Super fun and an awesome exercise.
2. Football or a group sporting event (i dont mean super sports) an awesome group activity.
3. Join a weekend fitness club.
4. Playing outdoors with tge kids - awesome way to connect with the family and keep fit.
5. Shopping - Unbelieveable right. I know with food delivery service and online shopping we have all weekend to chill but do you know how much physical activity you get under your belt shopping. Walking from stall to stall. Haggling prices. Comparing stores. Try it.
Cheers to an awesome weekend. For more awesome wa to keep fit within your schedule. Call us on 08060970084 lets audit your lifestyle and hook you up. #tgif
Great post from Ben Cormack @corkinetic taking a balanced view of the debate between physical activity and exercise.
Seems to me that if you come from an S&C background, have participated in sport and are an exercise junkie (like me!) then of course you will take the view that increasing incidental physical activity is not enough to elicit health benefits.
The trouble is that in reality, we don't know how the other half lives (those who don't exercise and never have) and we have been trying to ram the exercise message down their throats without really understanding the complex reasons why they don't.
Increasing incidental physical activity that does not take up extra time in the busy lives of many of our patients may not be enough BUT IT IS A START. This may pave the way for a gradual introduction of more intense and dedicated exercise sessions.
1 367:22 PM Jan 10, 2019
PRINCIPALS OF EXERCISE PRESCRIPTION:
principal of individuality.
__________________________________________ Following a protocol or routine that worked for your sister is not a guarantee you will get the same result. If you go to the doctor to get your own prescription why not get your own exercise prescription😞😞😞 Optimal benefits occur when exercise programs meet the individuals needs & capacities of participants. Everybody is different and a good prescriptuon must take individuality into account. Consult a professional save time money and prevent injury.
Dont let someone else's opinion of you become your reality. Truth is alot of our fitness choices are influenced by what others say or do. •my friends are all into keto now so i should be doing it. •gym memberships are the hip thing now so i should get one. •my man likes me trim i should lose weight. •my sister is a size 2 i should be a size 2 too. •all my friends are binge dieting i should be too.
See eh, till your fitness choices come from a place of self acceptance and self love it will be a struggle. You have to want to be fit to be HEALTHY not just to be hip. You need to understand that the scale is not tge only determinant of health and that is the truth. Obesity or overweight is a function of 2 things literally. And your dress size doesnt scream unhealthy.
This 2019 set healthier targets. Start habits that come from a place of love and not judgement ✌✌✌ Call us today 08060970084 lets work on those goals together #keepmovingtokeepliving#fitness#weightloss#fitnessnigeria#fitfamnaija#positivebodyimage#selflove
1 407:22 AM Jan 8, 2019
If you said yes to any of these questions, you should be talking to us. We are the busy adults guide to an active lifestyle. Our plans are so simple and efficient its unbelieveable.
Call us today at 08060970084 or send us a DM on any of our social media platforms:
Facebook- titan physiotherapy
Or send us an email at [email protected]
Lets get hook you up and get your year off to a great start. #fitness#fitnessnigeria#fitfamnaija
Seriously you were not created to run weightloss programs.
PHEW😥😥😥 If you have to do binge diets and crash fitness programs more than once in a year you are doing something wrong PERIOD.
Reasons could be: • your fitness plan takes time and you are busy.
• your plan is not sustainable
• it is not a lifesyle plan.
At Titan we solve these problems. We develop a fitness routine that is incorporated into your daily life. This means you dont have to map out extra time from your daily routine to get fit.
We provide you with a meal planning consultation with an lisensed dietician that helps you get your eating right once and for all.
They dont call us the busy adults guide to fitness for nothing. We are efficient, time saving and reliable.
Call us today and schedule a consultation.
GET IT RIGHT THIS YEAR ONCE AND FOR ALL
One of the general principles of exercise is the principle of progression. This principal is VERY IMPORTANT especially to those of you who are exercising without guidance from a professional.
ACE FITNESS explains the principle of progression: “as the body adapts to the exercise program you must gradually increase the overload to continue to adapt. It is critical that all progressions are gradual and small in nature to prevent over loading the body’s ability to recover.” If your just starting out exercising or switching to an active life. Start small! even if its 5 minutes of walking and 10 crunches, that's awesome. It is important to begin exercising at a slow and STEADY and with just a few exercises to start. Jumping in and trying to do a lot of exercises at a time than your body is prepared for is going to set you up for injury. It can also be very discouraging because when you start with too much your body will rebel and you will be forced to take a break. Do a little bit every day and allow your body to adjust to the new routine and lofestyle. It will do so quickly and you will be able to safely do more intense and harder exercises before you know it.
Start small finish awesome!!!! #fitness#fitfamnaija#januarydetox