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Gentle movement for fit health
Gentle movement for fit health
Movement and heavy exercise
Movement and heavy exercise
Movement in the form of exercise is good for keeping a healthy metabolic and physiological process and an appropriate body weight. Heavy exercises like lifting weights and performing long marathons may not be for everyone. This is due to a variety of factors, like
• Illnesses and accidents that affect mobility, e.g., asthma, severe heart problems, and leg injuries.
• Lower fitness level of strength and endurance
• Age-related factors (elderly people have reduced mass and fragile bone structure)
• Lifestyle demands, i.e., having a busy schedule
• Lack of access to heavy-duty exercising places and equipment (you live upcountry where there are no gyms)
• Poor physiological conditions caused by fatigue, medication side effects, and poor nutrition.
• They can be done anywhere and anytime
• They are cost-free or friendly
• Easier to start and maintain
• Better incorporation with an already existing lifestyle
• Preserves fragile bodies by reducing risk of injury and strain
Integrating movement into daily and fun routines
Integrating movement into daily and fun routines
Chair exercises
Chair exercises
Ankle rolls; while seated firmly on a chair, lift the foot slightly and make a circle in sets of 10 or 20 both clockwise and anticlockwise. When done, switch to the other foot.
Marching; Sit tall on a chair. Slowly life one knee at a time, one after the other. Raise your knees as further up as you possible can without straining. Do this between 30 seconds and 2 minutes.
Sit and stand: Stand up from a chair slowly without relying on any support. Ensure you stand all the way up. Once up, sit back down slowly. Repeat as necessary.
Wall push-ups
Wall push-ups
Stand in front of the wall approximately an arm’s length. Place your open palms on the wall. Bend your elbows to bring your chest back and forth off the wall. Continue this push-up up to 20 or 30 times, whatever feels comfortable for you.
Stretching and cardio exercises
Stretching and cardio exercises
Side stretch- When standing, raise one arm above your head. Lean gently to the opposite direction and hold then return back up. Switch to the arm and repeat the process at a moderate pace.
Shoulder rolls- Place your hands on your shoulder. Roll shoulders slowly in a clockwise then counterclockwise manner in as many sets as needed. This exercise can also be done while the arms naturally lie to the side of the body.
Front kicks and arm raise- while standing, gently kick your legs forward in an alternating manner. While performing the kicks, raise the arms high up to heaven and back down or push the arms forward and backward.
Foot taps- This can be done to the side or to the front. Stand upright with feet spread apart. Gently tap one foot out to the side and back, complete a desired set, then switch to the other foot. If gently tapping to the front, you can practice alternating tap-out steps.
Rotating the spine- while seated or standing, cross your arms over your chest. Proceed to gently rotate your upper body in circular motions. Repeat as needed.
Walking exercises
Walking exercises
This involves:
• Simple evening or morning walks.
• Taking the stairs instead of the elevator
• Marching in place while standing
• Performing step-ups. Using a low table, step up with one foot followed by the other and then step back down. Do this in sets.
• Gentle jogging
Stretches- while lying down on the side. Raise the arm and leg facing up. Slowly bring both the leg and arm up and down with a steady pace. Once done with the set, switch to the other side and repeat.
You can also make an angel with the same motion as making snow angels. While lying down on your back facing up, slowly open both your legs and arms as wide as possible, outwards then inwards.
Knee exercises- you can perform a knee-to-chest movement. While lying down on your back, gently bring one knee towards your chest, hold for 2 seconds, and release back to its 90-degree position, then switch to the other side.
You can also perform knee rolls by lying on your back, knees bent, feet flat on the ground, and arms to the side. Slowly, allow both knees to roll to the side, but not all the way down, then bring them back up slowly.
Hip exercises- while lying down facing upwards, hands on the sides with palms on the floor, knees bent with feet firmly on the floor. Press your feet on the floor and lift your hips off the ground, hold momentarily, and then go back down. Repeat until the desired set is achieved.
Other gentle ways of exercising that mix a range of motion like stretching, bending, or walking and can be integrated into everyday life include:
• Performing simple gardening like weeding, planting, and harvesting.
• Doing domestic chores like cooking, washing, sweeping, vacuuming, mowing the lawn, and mopping.
• Engaging in sports activities like hiking, dancing, and playing soccer.
• Petting, grooming, and taking pets for a walk.
• Engaging in simple social games
Remember! The key is motion. Keep your body in movement and alert what matters is consistency. Do not embrace a sedentary lifestyle.
FAQs (Frequently asked questions about easy physical movements)
FAQs (Frequently asked questions about easy physical movements)
How do I know if im doing the right amount of light exercise?
How do I know if im doing the right amount of light exercise?
After the exercise (hours or a day later), you should be feeling relaxed and loosened up, not sore. The energy being put into the exercise is also not strenuous.
How long is beneficial gentle movement?
How long is beneficial gentle movement?
Anywhere between 5 to 10 minutes is usually adequate. The key is consistency.
Are lighter exercises effective?
Are lighter exercises effective?
Absolutely. Even though they are light, they still engage the intended muscles and body parts. They do work with consistency, only at a slower rate, which is not a bad thing.
Can gentle movement improve pain, stiffness, and energy levels?
Can gentle movement improve pain, stiffness, and energy levels?
Yes. Low-intensity exercise still has the same effect of releasing feel-good reward hormones and gently realigning the body if done well.
Can gentle movements replace traditional exercise?
Can gentle movements replace traditional exercise?
Partially depending on needs. For the elderly, sickly, or incapacitated people, then yes, it can totally replace traditional exercise when done regularly. For normal people like athletes , heavier exercises may be needed once in a while for maximal muscle strength.
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