Month 1: the first steps – walk your way fit
I have two work contracts. I drive to one and get the train to the other. Either way, I spend at least two hours of my day commuting and I want to put that time to good use.
I’ve always tried to fit walking into any commute. The two days I drive I park at least a fifteen minute walk from the office, further if I have time, and when I’m on the train I have a fifteen minute walk to the station, so all told I’m walking for half an hour a day, and even after week it started to get easier. By the end of the month, I could actually run if I was late, that wasn’t an option before.
When I drive, it’s just me, so even when I’m stuck in Jams, there isn’t much I can do. But if you car share, and take turns driving, then you could do a decent workout on the way to work every other day. Fab! For me, the train and the office were destined to be my main focus but the exercises will be pretty much the same.
I’m no expert, I’m just a 55 year old woman who wants to get fit, but I’ve been to the gym before, and I’ve had a couple of stints with a physiotherapist after a knee op, so I knew what I wanted and what I had to work on. Walking is great for general fitness, but I was also thinking, “What about those bingo wings? How do I work my arms out ? What about my core muscles?” I’m sure there are lots of you out there who can relate to my rambling thoughts below.
What, when and how?
I’m a great fan of lists, so this is my very first list of ‘What?’, ‘When?’ and ‘How?’.
Note: To see examples of the first exercises I came up with, see Exercise 1. These are pretty simple on purpose. This is just the beginning in a whole new you. I will add more exercise routines as and when I get a chance, at least monthly. Don’t forget to keep up with the walking too; you want to get fit AND tone up, so you need both.
Arms/bingo wings/those bits that bulge from under my bra straps
- Bicep curls
- Press ups/pull ups/arm raises
- Need some form of resistance? Wrist weights? My bag? Handle on the seat in front?
- Stand up ‘press-ups’. Leaning at an angle on a wall and pushing. Anywhere really, but lifts or loos are the best option.
The exercises I should do to support my knee
- Squats, leg raises at my desk?
Lose the flab around my waist
- Stretches (when I go to the loo?)
- Sit-ups/reverse curls (not really possible, is there an alternative?)
- Can ‘engage’ core muscles sitting anywhere (desk/train)
- pelvic floor exercises (as above, pretty much anywhere)
Glutes, I don’t want to get ‘old-woman-flat-bum-syndrome’
- Squats (loo again)