‘It also in­hibits me­la­tonin, our sleep­ing hor­mone’

Good Health Choices - - Be Energised -

What are some squat vari­a­tions for some­one with weak legs?

AA body weight squat, while hang­ing on to a sta­ble sur­face, be­gin­ning at half range.

A Swiss ball squat – this is a squat lean­ing against a Swiss ball, up against a wall for ex­tra sup­port

A chair squat – sit­ting down on a chair and push­ing back up to stand­ing.

What are your best tips for stick­ing to reg­u­lar ex­er­cise?

AMo­men­tum: When ex­er­cise is re­ally the last thing you want to do, just keep go­ing, even if it’s only for half the time or

at half the in­ten­sity.

Be or­gan­ised:

Lay your ac­tivewear out the night be­fore, and every week put the work­outs you want to do in your phone cal­en­dar, eg: Mon­day: 30-minute run; Wed­nes­day: cir­cuit class; Fri­day: re­sis­tance train­ing…

Be fo­cused and stay kind to your­self:

Cre­ate goals, such as be able to run 5km by March, but don’t be afraid to change the goal posts if life changes.

What is the best thing to do when you get a stitch?

AIf pos­si­ble, stop the ex­er­cise. Oth­er­wise, slow the pace down and place your hand where the stitch is. Gen­tly push in while tak­ing deep, con­trolled breaths. If you’re able to stop ex­er­cis­ing tem­po­rar­ily, raise one arm up and lean to­wards the op­po­site side. Hold for 30 sec­onds and re­peat on the other side. You may also want to try mas­sag­ing the area. To pre­vent stitches from oc­cur­ring, avoid high­car­bo­hy­drate drinks right be­fore work­ing out and leave enough time for food to di­gest be­fore ex­er­cis­ing, too.

If you’d like one of our ex­perts to an­swer your ques­tion, email it to good­[email protected]­me­dia.co.nz. No per­sonal cor­re­spon­dence

will be en­tered into.

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.