From daily dusting and vacuuming to an annual Spring clean, there’s no getting away from the chore of housework. It can feel like a bit of a burden but with a bit of creative thinking you can turn each task into an exercise to help improve strength, stability and fitness.

Adding some wearable weights, such as wrist or ankle weights, will help increase stamina, stability and strength.

So choose some of your favourite music to workout to, crank up the volume and get fit while cleaning up!

Dusting
When dusting surfaces try to use circular motion (in both directions). This will give your triceps and shoulders a gentle workout. Dusting the house requires us to squat and crouch to reach low areas such as skirting boards, and stretch or stand on our toes to clean higher up areas. These are all fantastic to promote joint health but do take care not to overstretch or risk injury.

Vacuuming
Using the vacuum can give you a great all round workout, making use of your legs, core and upper body. Get extra benefits by doing walking lunges while vacuuming, taking care to engage your core. Avoid twisting your body and be careful to maintain good posture. To add extra resistance, use the brush tools to clean your upholstery/stairs.

Sweeping and Mopping
Like vacuuming, sweeping and mopping is all rounder. Engaging your core and making use of your arms and upper body as well as your legs for a full body workout. Try to swap arms so you work on both shoulders and and avoid twisting or overstretching.

Window Cleaning
Use circular motions to work your shoulders and triceps. Stand on your toes for a calf stretch as you do the higher parts. If you have glass doors or full length windows/mirrors you can add in squats to do the lower parts of the glass. Always swap arms to make sure you work on both sides.and ensure you engage your core.

Gardening
Now is a great time to tidy the garden and start planting. Weeding, sweeping and watering plants gives you a great workout all with the added benefits you get from being outside.

Try to combine a few tasks to get the most benefit, maybe dusting and vacuuming one day, mopping and cleaning the windows another day. Combining everyday tasks like housework with your usual exercise classes or routine will help strengthen your body, improve your balance and fitness. Taking a tea break between tasks? While you wait for the tea to brew you could try these standing exercises from Move It Or Lose It!

Please contact Amanda if you would like more advice on exercising safely.

📷 Credit: Sunflowers grown by a Move it Or Lose It Fitness class member, working out in the garden during Lockdown 2020.

February is often referred to as the month of love, where we show how much we care for our significant others. But this Valentines why not show yourself some love by investing in your long term health and fitness?

We’ve put together some of our top 5 reasons you should concentrate on building a life-long relationship with looking after your body and appreciate the importance of exercise and a healthy lifestyle.

It’s never too late to make positive changes to your exercise routine- your body will thank you for it!

Protect your Future Mobility
As we age hormonal changes and the loss of muscle mass can lead to reduced mobility but one of the biggest reasons for mobility issues as we age is simply down to not staying active. Recent research found improvements in mobility and muscle mass in older adults who took part in an exercise programme and followed a personalised diet over 3 years.

It really is true that if you don’t use it you will lose it- just a daily walk and some simple strength exercises will make a huge difference. Or you could try a Move It Or Lose It class- great for everyone of all ages and ability with the emphasis and active ageing at its heart.

Have More Energy
If you struggle to do everyday tasks like shopping or a bit of housework then you might argue that you haven’t got the energy to do any exercise. But exercise actually increases your energy by building up muscle strength and improving your heart and lung health so you’re able to complete those everyday tasks much more easily.

Look After Your Mental Health
When we are experiencing feelings of sadness or low mood, getting outside for some fresh air and exercise can really help lift our spirits. Regular exercise such as walking, fitness classes or swimming all help. The NHS also recommends exercise for those who suffer from mild to moderate depression as it helps to clear your mind as well as giving you more energy. Do contact your doctor for more help and advice if you think you may be depressed.
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Exercise can help reduce the risk of type 2 diabetes and heart disease which in turn will help reduce your risk of dementia, plus older adults who do not exercise are much more likely to have memory problems (cognitive ability).

Get a good Night's Sleep
A good night's sleep is fundamental to our well being and exercise has been shown to help lessen sleep problems and ensure a full night's rest. Regular exercise will have the biggest positive impact on your sleep and while 30 minutes of moderate exercise is recommended for the best results, it doesn’t matter what you do as long as you enjoy it (as you’re more likely to stick at it).

Increase Your Social Circle
Whether you prefer exercising in a group like a fitness class or you prefer going for walks in the countryside with a friend, exercising is a great way to meet like minded people and form strong friendships. Exercising with friends helps ensure you stick with it and it’s a great way to build up a support network.

No matter what type of exercise you prefer to do, the most important thing is that you do it regularly and with a smile on your face. So grab your trainers, walking boots or swim suit and get out there and make some positive changes in your life.

Please contact Amanda for more information on the range of fitness classes available.

Christmas is just around the corner so too liven things up a bit, this month Amanda has put together a brilliant fitness challenge based on the well known song ‘The 12 Days of Christmas’. Each ‘day’ is made up of a different exercise performed with the corresponding number of repetitions plus the previous day(s) exercise. For example, day 3 would be bent over row x 3 followed by squat and shoulder press x2 and ending with burpee x 1. The workout will continue to build on itself and end up with you completing all of the exercises at once. We recommend that you watch Amanda’s instructional video before you try this for yourself.

Feel free to adjust these to suit your ability and fitness level- you can perform the routine in one session or spread it out over the full 12 days if you wish. Listen to your body and follow Amanda’s instructional video to ensure you are performing each exercise correctly.

So grab your dumbbells (or a couple of tins of beans) and join in!

On The First day of Fitmas
Burpee x 1

Day 2
Squat and Shoulder Press x 2; Burpee x 1

Day 3
Bent over row x 3: Squat and Shoulder Press x 2; Burpee x 1

Day 4
Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 5
Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 6
Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 7
Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 8
Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 9
Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 10
Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 11
Stay Low Squat x 1; Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 12
Plank Jacks x 12; Stay Low Squat x 1; Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

That should have got you nice and warm and ready for the festivities.

It’s very easy to over-indulge during the festive season so be aware of what and how much you are eating and drinking. The odd treat is fine but it all adds up so try to make sure you are eating a good balance of nutritious foods and drinking plenty of water.

After a big Christmas lunch it’s a good idea to get outside and take in the wintry views with a brisk walk. Recent research has shown that just a 2 minute walk after a meal can help lower your blood sugar levels and reduce your risk of type 2 diabetes. If your mobility is limited do some seated exercise and get that blood pumping!

Stay healthy and enjoy your Christmas and New Year celebrations.

If you would like any information on our classes, contact Amanada.