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Good Country Physio
Jan 27, 2021
In Summertime Fitness Challenge
Hi everyone, It is our last week of the summertime fitness challenge! This week is all about stretching. Now, stretching does not count as moderate physical activity, so you should still try to do a daily walk or bike ride as well. Stretching is great for our bodies, but it is often forgotten or not prioritised! So the goal of this week is to complete 20 minutes of stretching every day. This can be any stretches you like. Below are some handouts for a Pilates routine and some back stretches. We also have some videos for how to stretch your arms and legs which you can follow along to make it even easier. Some quick stretching tips: - Stretching can be static (long holds) or dynamic (moving stretches) - Static stretching is easier after your body is warmed up a bit so going for a short walk or starting with movement-based stretches first is best - Static stretches should be held for approximately 30 seconds for maximum benefit - Stretching should feel like tolerable stretch, not painful! Good luck!
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Good Country Physio
Jan 17, 2021
In Summertime Fitness Challenge
Hi everyone, It is time for week 2! Week 2 is a step challenge. We are challenging everyone to walk 10 thousand steps a day (which is roughly 8km!)! Walking is one of the best things you can do for your health and the great things is that all ages can participate, and it is something we can do together! So, get your friends and family out walking this week! Some ways to increase your step count include going for a lunch time walk, walking the dog after tea and walking down the street instead of driving. There are some great places to walk in our region, see below for some ideas: - Climb Mount Monster in Keith - Walk around the Bordertown Recreation Lake - Walk along the Beach in Kingston or Robe - Explore Padthaway Conservation Park - Walk along the creek walk in Naracoorte - Explore the Naracoorte caves trails If you want to try something else, we also have a video demo of three exercises you can do with a Pilates circle, as well as a Pilates workout handout which you can complete at home! If you have any questions, feel free to comment. Also, if you know any other great places to walk in our region feel free to share with everyone! Good luck!!
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Good Country Physio
Jan 11, 2021
In Summertime Fitness Challenge
Hi everyone, Thanks for joining our summertime fitness challenge! The challenge will run for the remaining three weeks of January. Each week we will have a different goal and different videos/information to motivate you to be more active and give you some ideas and extra inspiration. Our week 1 challenge is a 50 rep challenge. Every day there is a new exercise which need to complete 50 repetitions of! You can complete it all in one go or spread them out during the day! We have provided you with some modifications if you would like to make it easier or harder to suit your ability. · Monday- Push ups (easier - wall push up or bench push up) · Tuesday- Triceps dips · Wednesday- squats (easier version- sit to stands; harder - single leg squats) · Thursday- Calf raises (easier- seated calf raises; harder - single leg) · Friday- Bridges (harder - single leg bridges) Good Luck!! Comment below to let us know how you go!
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Good Country Physio
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