Incidental Exercise - that is, keeping fit while not even realising it.

In my experience as a Personal Trainer, there are just two groups of people: Those who have made a life-long commitment to keeping fit and those who find fitness sheer drudgery and something to avoid as best as possible. People in the first group already know how to squeeze some sort of movement, a little bit of sweat and the resulting feelings of achievement into their day.

For those in the second group, listen up! Incidental exercise isn't going to get you triathlon ready. But it will make your life sweeter. You will simply move more, which burns more kilojoules, which reduces weight gain, which gives you a healthier heart and body.

So here are some suggestions for adding exercise into your day:

• Walk more - set a couple of days a week to walk the kids to and/or from school.
• Walk more - choose a bus stop further away from home and work, then walk the difference.
• Get a back pack to replace your handbag and trainers to take off once you get to work. Pack exercise clothes and go for a 30 minute walk/jog with your colleague at lunch time rather than checking out the latest shoe collection at DJs.
• Take family walks (see the theme here?!)  It's amazing what your kids will tell you when you walk with them. This is especially valuable for parents with teenagers. Walking side-by-side, they are more inclined to open up than if they are talking directly to your face.
• If you only need a few grocery items, put a back pack on and walk to the supermarket.
• If you want to catch up with a mate, plan a walk together then the coffee, rather than meeting at a cafe and sitting the entire time.
• Play with your children - rather than reading that magazine at the park, get up and play football, bull rush, whatever with your kids. They will LOVE you for it.
• Set small, daily goals e.g. I will do 10 push ups and 20 squats and two 30 second planks each day. Then break it down so you achieve that goal - perhaps 5 push ups, 10 squats, one 30 second plank morning and night. Then increase the goal to 20 push ups, 40 squats and two 45 second planks. Make sure to get professional advice on how to perform the exercises with good form to prevent injuries.
• I have my yoga mat and foam roller set up in front of the t.v. At night whilst (ashamedly) watching Masterchef, I do stretches and rolling. Easy. My body sure appreciates it the next morning when my joints don't creak as much. 
• Use free online exercise videos. I love www.doyogawithme.com and www.yogadownloads.com. You can do a fantastic workout in just 20 minutes in the comfort of your own home.
• Smile while you exercise. It tricks the brain into thinking you are actually enjoying it. And who knows........ you just might start to enjoy it?!
• Keep Encouraging Yourself.

Thanks for your time.

Please contact me on louise.mavor@gmail.com if you have any questions.

Cheers

Louise

Some KEY things to remember about.... ahem....Pelvic Floor

This week I was doing some study on the delicate topic of pelvic floor. As a Personal Trainer to mums, it is a topic I try to keep myself well informed on. Now having these facts and information I would like to pass on my newfound wisdom.

The pelvic floor muscles are like a sling or trampoline that run from the pubic bone back through to the bottom of the spine. The pelvic floor muscles work as part of the core, along with the abdominal, back and breathing muscles to regulate the abdominal pressure. This pressure is increased in our core region as we pick up a weight, jump, sneeze. The pelvic floor muscles can become compromised through child bearing and child birth. The brutal truth is that if, many years after your last child was born, you are still leaking urine when you cough, sneeze, jump or run, then you need to work on strengthening your pelvic floor. I remember my physiotherapist telling me about a youtube video in which a gynaecologist cheerily admits to peeing whilst skipping AND says it's ok - it apparently had the physiotherapy world in a state. (https://www.youtube.com/watch?v=UKzq1upNIgU). A weak pelvic floor is not something you just have to put up with. 

Personal Trainers have been cueing our clients to pull their navel to spine in order to brace and strengthen the core. However in doing so, some women are placing undue strain on their pelvic floor by bearing down on these muscles rather than lifting them up.  

So, some KEY things to remember about your pelvic floor are

• Firstly, feel ok about telling your PT that you need to work on strengthening your pelvic floor muscles.
• Become conscious of drawing your pelvic floor muscles up (a gentle contraction as if trying to hold off from urinating and passing wind) BEFORE drawing in your navel to spine. The upper abdominals and butt muscles stay relaxed and you should still be able to breathe easily whilst holding this contraction. Activate these core muscles prior to and during any resistance exercises.
• Avoid holding your breath and drawing your navel to spine forcefully during exercise. This increases the abdominal pressure and puts undue strain on your pelvic floor.
• Avoid lifting heavy weights, doing deep squats and high impact exercises until you have rehabilitated the pelvic floor muscles. 
• Finally, there is always a pelvic floor-friendly version of the exercise you are performing. Rather than deep squats, squat with your back against a Swiss ball and keep your knees just a handspan apart; use a Swiss ball to support you in upper body resistance exercises; do push ups against a wall. Just ask your PT for a safe alternative.
• Avoid sit ups, plank and most ab exercises until you have regained strength and control over your pelvic floor muscles. 
• Treat these damaged muscles like you would any other injury. Increase your work out intensity and duration gradually.
• To increase the strength of your pelvic floor practice drawing up these muscles (a gentle contraction as if trying to hold off from urinating and passing wind), for 10 seconds, then relax and repeat 5-10 times. Try doing this during the day, say morning, noon and night. Increase the contraction incrementally until you can hold it for more than 40 seconds. 

If you have any more questions, please contact me on louise.mavor@gmail.com

Keep Encouraging Yourself