Unexpectedly I injured my right elbow over the May Bank Holiday weekend. I’ve had pain run up to my shoulder due to the impact my elbow took. Surprisingly this accident didn’t occur doing exercise, instead at a music festival. When my work colleagues ask about the event, they look at me in disbelief when I tell them what happened. They never knew that I’m such a rebel when it comes to gigs and music festivals.
The only aspect of my lifestyle that I miss at the moment is being highly active: HIIT training, lifting weights, yoga, running and the like. I was super keen to get running again as I have two 10K runs coming up, one this weekend and the other in 2 weeks. However as I’ve been in constant pain, the last thing I’ve been thinking about doing is any form of exercise. I ran twice this week and I think it’s safe to say I’m going to be taking it easy for a bit longer. I’m focusing on eating clean and healthy still, and rest whilst I recover though it’s super hard when you’re right-handed and its your right upper body!
Having had plans to attend classes and seeing other people exercise whilst I can’t inspired me to write this post. What can you and I do to be minimally active?
It’s all about using your legs. Walking is perhaps the most underrated form of exercise. Build stamina, burn calories and reduce the risk of heart related illnesses through a form of exercise you can do daily. On average, a person takes between 3000 – 4000 steps per day. Try and aim for at least 10,000 steps a day. I’m lucky in that I work on a hospital ward and I’m always on my feet. 10,000 steps for me a day is a minimum and anything extra is a bonus.
For people who aren’t constantly moving as part of their daily routine, how can this be achieved?
- Take the stairs and walk up the escalators. You might think that it’s impossible, but think about what a workout your glutes (bum) and legs are getting!
- Walk to work. If like me you need to rely on public transport for your commute to work, can you get off at an earlier station or bus stop and walk the rest of your journey? Walk to the station if it’s close by.
- Is there a longer route you can walk to get from A to B? If there is, take it and forget about the shortcuts
- Get outdoors. The sun is shining. Go for a stroll or power walk whilst soaking in the sights, sunshine and increasing your vitamin D levels. Vitamin D helps to keep our bones healthy as it works in conjunction with calcium.
These are just some of the things that you can do to fit more steps into your busy day. Keep track using a pedometer or by downloading an app to your phone such as Pacer or Health (pre-installed onto iPhones). For the time being the sunshine is here to stay. Take this opportunity to explore your city and visit places you haven’t yet been to. You may find your new favourite spot!
It’s never too late, start now.
The Nutty Noodle