Category: Exercise

Heading to the beach this summer? This beach arm workout is a great way to sneak in some strength training while on holiday. Plus you can get the whole family to join in!

This beach arm workout takes approximately 15 minutes and will keep those limbs strong through the festive season (this workout is also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

1. Arm circles

Stand tall with your arms straight out to your sides. Slowly make circles with your arms, moving in a clockwise direction, by rotating them around your shoulders while keeping them straight and your elbows locked. Do this for 30 seconds and then change to anti-clockwise for another 30 seconds. Rest for 30 seconds and repeat for a total of three sets.

2. Plank With Shoulder Taps

Begin in a push-up plank position with your hands under your shoulders and your arms straight. Bring your left hand up to tap your right shoulder, before returning your hand to the floor. Repeat with your right hand and left shoulder. Repeat, alternating for 30 seconds. Rest for 30 seconds and repeat for a total of three sets.

(To make the exercise more challenging, keep your feet together. To make it easier, widen your feet.)

3. Knee Push-ups

Begin in a push-up plank position with your hands under your shoulders and your arms straight, but bring your knees down to the towel. Lower your body down to the floor and then push back up again. Repeat 10 times and then rest for 30 seconds. Do three sets.

(To make the exercise more challenging, do full push-ups with your body off the towel. To make the exercise easier, widen your hands.)

4. Floor Dips

Start with your bum on the ground and hands splayed out behind you, knees up with feet on the ground. Lift your bum off the ground, like a Reverse Table Top, arms straight, but head facing forwards. Now, bend your arms at the elbows, so that your body naturally lowers back down towards the ground (don’t touch the towel). Now straighten your arms again, lifting your body back up. Focus on keeping the movement in the arms and not the hips. Repeat 10 times and then rest for 30 seconds. Do three sets

This beach leg workout takes approximately 15 minutes and will keep those limbs strong through the festive season (this workout is also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

1. Plie Squat
   Plié squats are great for targeting muscles in your legs and glutes that aren’t worked so hard in regular squats. Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle. Bend knees and lower your torso, keeping your back straight and abs tight. Squeeze glutes and then return to standing. Do 12 to 15 and then rest for 30 seconds, before repeating for a total of three sets.
2. Backwards Lunge
   Standing at the top of your towel, Step your right foot back into a lunge position and lower your right knee down to just touch the floor. Lift it back up and return to standing. Repeat the move with your left leg. Do 10 to 12 each side, alternating, then rest for 30 seconds, before repeating for a total of three sets.
3. Long Jumps
   This power move will strengthen legs and get the heart rate going. Stand straight, then squat down and jump explosively as far forward as you can. Repeat, trying to go as far as possible. Do this for 30 seconds. Rest for 30 seconds and then repeat for a total of three sets.
4. Fire Hydrant
   Come down onto all fours on your mat in a Table Top position, hands below shoulders and knees below hips. Keep your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees. Lift your leg out to your right side, stopping at hip height and then lower back down. Repeat 20 times on your right side before repeating the move with your left leg. Rest for 30 seconds between sets, doing a total of three sets.

Heading to the beach this summer? This beach core workout is a great way to sneak in some core strength while on holiday. Plus you can get the whole family to join in!

This beach core workout takes approximately 15 minutes and will keep that core strong through the festive season (also perfect for grass lawns). All you need is a towel and a fairly flat surface area (you may need to even out the sand a bit). Take a 30 second rest between each move.

Flutter Kicks
Lying down on your back, place your hands on the mat, alongside your. To make the move harder, lift your hands and arms off the mat, keeping them horizontal to the floor.

Now lift your legs straight out in front of you to a 45-degree angle. Lift your head, neck and shoulders slightly off the ground (engage your core). Keeping your legs straight with your toes pointed, start lowering one leg. Then the other, alternating. Do this for 30 seconds, then rest 30 seconds. Repeat three times.

Heel Taps
Lying down on your back, place your hands on the mat, alongside your. Bend your knees, pointing them up to the sky and place your feet firmly on the towel, with your ankles as close to your sit bones as comfortable. Lift your head, neck and shoulders slightly off the ground (engage your core) and tap your right hand to your right heel, then your left hand to your left heel. Repeat, alternating, for one minute. Rest for 30 seconds and then repeat three times.

Bridge Dips
Lying down on your back, place your hands on the mat, alongside your. Bend your knees, pointing them up to the sky and place your feet firmly on the towel, with your ankles as close to your sit bones as comfortable (just like above). Now engage your core and quads and lift your hips up, so that your body forms a 45-degree angle from knees to shoulders.

Hold this for 10 seconds at first. Then lower your hips down until your bum just hovers above the towel and then lift back up again. Do this for 30 seconds. Lower back down and rest for 30 seconds before repeating the process again for a total of three times.

Beach Forearms Plank
Roll over so that you are lying down on your stomach. Now clasp your hands and lift your body into a forearm plank and hold for 30 to 45 seconds (depending on your strength level). Distract yourself by counting umbrellas. Lower down and rest for 30 seconds. Repeat three times.

Spending time on the beach with your kids? What a great opportunity to get a quick workout in, using tools available to you, like a beach bucket!

Try this quick beach bucket workout and get the family to join in! It’s a great way to sneak in some strength training and exercise while on holiday! Fill your bucket with sand and use it as a weight.

1. Sand Bucket Deadlift

Hold the bucket handle with both hands, feet hip-width apart and your shoulders back and down. Bend at the waist, engaging the core and glutes while doing so. Touch the bucket to the ground and engage your glutes to return to standing. Do 3 rounds of 10-12 reps.

2. Sand Bucket Swigs

Who needs a kettlebell when you have a bucket? Start by holding the bucket handle with two hands, feet slightly wider than shoulder-width apart. Keep your legs slightly bent at the knee and lean forward a bit. Swing the bucket back between your legs slightly, then use your glutes and core to swing it back up so you’re standing and the bucket comes straight out in front of you to shoulder height. Do 3 rounds of 10-12 reps.

3. Sand Bucket Lunge & Twist

Hold the bucket with both hands – around the bucket itself – feet hip-width apart. Step forward with your right foot into a lunge, sinking the left knee down towards the sand and then twist your waist towards the right. Reverse, step back to standing and repeat on the other side. Do 3 rounds of 10-12 reps.

4. Single Arm Sand Bucket Row

Step your right foot forward, bending the right knee slightly, so that your right thigh is about a 45 degree angle pointing towards the sand and your left knee is also bent behind you. Hold the bucket by the handle with your left hand and perform single-arm rows, by bringing the sand bucket up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Do 3 rounds of 10-12 reps.

5. Sand Bucket Thrusters

Standing with your feet just wider than hip-width apart, holding the bucket with both your hands (around the bucket) at chest height, sink down into a squat and then stand back up right and lift the bucket into the air above your head. Return back to standing. Do 3 rounds of 10-12 reps.

These yoga poses are safe for new moms to practise and include ways to move and bond with your baby. Plus, it’s National Children’s Day on 5 November – and this is a great way to share some special time with your little one.

Even if you’ve never practised yoga before, these poses are super-accessible and designed for all levels of experience, fitness and flexibility. After you’ve given birth, it is important to get medical clearance from your doctor or health-care professional before you begin exercising.

Yoga has also been shown to help alleviate symptoms of postpartum depression.

Find a comfortable, carpeted area that you can place a mat or towel over and stretch yourself out. Remember to take these movements as slowly and as gently as you may need, while focusing on your breath and tuning in to how your body feels. 

Before you begin your practise, place your baby gently on the mat, between the top and centre points. 

Pose 1: Cat & Cow

Bring yourself to a Table Top position, on all fours, with your knees below your hips and hands beneath your shoulders, on either side of your baby’s legs or feet.

From here, take a deep inhale and simultaneously drop the belly to arch your back and lift your head, looking up towards the ceiling. This is Cow. 

As you exhale, round your spine, press your hands into the floor and look down towards your baby’s feet. This is Cat. 

Find your own natural rhythm of breath and move on the breath, doing between 10 to 20 Cat-Cows. 

Pose 2: Downward Facing Dog

From Table Top position, gently lift your knees up off the mat and your hips up into the air, so that your body forms the shape of a triangle. Look towards your baby (if this feels comfortable for your neck, or loko between your hands) as you stretch one leg at a time, while bending the opposite leg (called: Walking The Dog). 

Bring your knees gently back down to the mat so that you are in Table Top position once more, allowing your body to rest for a few breaths. 

Gently lift your knees up off the mat and your hips up into the air, so that your body forms the shape of a triangle once more. Now hold the position for three to five breaths, feeling the legs stretch out. Repeat this process twice more. 

Pose 3: Chaturanga Repeats

From Table Top position, begin to lower your upper body down towards the mat in a low plank, while bending your arms. 

Touch your nose to your baby’s belly or face (or sneak a quick kiss) and come back up again into Table Tap position. 

This may feel easier if you scooch your knees back a few centimetres and widen the positioning of your hands. (If you’re unsure of your strength, test this movement next to your baby instead of hovering over.)

Repeat this five to 10 times. 

Pose 4: Forehead-to-Knee Bend

Change your posture into a seated position, opening your legs out to the sides, creating a wide triangle around your baby. Bend your right knee (careful to move around your baby) and draw your right foot toward your inner left thigh (you can place a pillow beneath your right knee for comfort). Keep your left leg straight out to the side.

Inhale and lengthen your spine, turning slightly towards your straight leg. Exhale and fold at your hips to lean forward. Walk your hands forward to stretch out your back. If you are able to fold low enough, you can touch your nose to your baby (or give a quick kiss). Stay like this for five to 10 breaths. Slowly sit back back up, switch your legs and repeat on the other side.

Pose 5: Bridge With Your Baby

Lie down on your back, with your baby resting against your hips, facing towards you. (If your baby is smaller, you can rest them over your chest and belly as you perform the moves). 

Point your knees up towards the ceiling while you walk your heels as close to your sit bones as you comfortably can. 

Holding your baby gently with both hands (for stabilisation), lift your pelvis off the floor as you take a deep inhale, keeping your thighs parallel to each other (squeeze your glutes and engage your quads to keep your hips lifted). Hold the position for three breaths and then slowly lower back down. Repeat this move five to 10 times. 

Giving birth can be extremely strenuous for the body and mind. These yoga poses are gentle and provide a great and safe way for new moms to start moving their bodies and reaping the mental-health benefits of a 15-minute meditative movement.

Even if you’ve never practised yoga before, these poses are super-accessible and designed for all levels of experience, fitness and flexibility. Once you have clearance from your medical health-care professional to begin exercising, ease into your daily routine with this 15-minute mindful movement. It will help to build strength and reduce fatigue. Yoga has also been shown to help alleviate symptoms of postpartum depression.

Find a comfortable, carpeted area that you can place a mat or towel over and stretch yourself out. Remember to take these movements as slowly and as gently as you may need, while focusing on your breath and tuning in to how your body feels. 

Pose 1: Child’s Pose with Arm Stretches

We begin the practise with Child’s Pose, which helps to open the pelvic floor and relax the head, neck and shoulders. Come to a kneeling position with your toes touching beneath your sit-bones. Open your knees out wide to the edges of your mat and slowly begin to reach your hands and arms out in front of you. Place your forehead on the floor. Inhale deeply, allowing the belly to expand between your thighs and as you exhale, soften the body down while feeling the stretch through the shoulders. Stay like this for five breaths. 

Then inhale to sit up slightly and walk your hands over to the left so you feel the right side of your body opening. Exhale and soften, lowering back down. Stay here for five breaths before repeating on the right side. 

Pose 2: Cat & Cow

From Child’s Pose, bring yourself to a Table Top position (on all fours, with your knees below your hips and hands beneath your shoulders). From here, take a deep inhale and simultaneously drop the belly to arch your back and lift your head, looking up towards the ceiling. This is Cow. As you exhale, round your spine, press your hands into the floor and look down towards the mat. This is Cat. Find your own natural rhythm of breath and move on the breath, doing between 10 to 20 Cat-Cows. 

Pose 3: Bridge

From here turn to lie down on your back and point your knees up towards the ceiling, bringing your heels as close to your sit bones as you comfortably can. This pose will help to strengthen your back and core. It also strengthens the legs while opening the chest. 

As you inhale, lift your pelvis off the floor, by squeezing your glutes and working your quads. Hold the position for 3 breaths and then slowly lower back down. Repeat this move 5 times. 

Pose 4: Reclined Cow-Face Pose

This pose is a great hip stretch and while it is traditionally done seated, this reclined version is much gentler on the body. While lying on your back, straighten your legs out in front of you. Then, on your next inhale, cross the left thigh over the right thigh as you pick the legs up. On the exhale, hold your ankles and press towards your chest. Hold for five breaths before releasing your legs all the way out and repeating with your right thigh over your left thigh.

Pose 5: Legs Up Against The Wall.

To end your practice, find a section of wall that you can safely swing your legs up against, so that you are lying down with your sit bones pressed up as close to the wall as possible and your legs are perpendicular to your body, straight up against the wall. 

Place your right hand on your belly and your left hand over your heart. Gently close your eyes and tune into your breath once more, staying here for at least 10 breaths, before gently moving yourself out of the posture. 

Understanding how your body works and feels during your cycle will give you a great indication of when it may be time to push hard or lower the load of your training. 

August is Women’s Month in South Africa, where we pay tribute to the more than 20 000 women who marched to the Union Buildings on 9 August 1956 in protest against the extension of Pass Laws to women. It is also a time to shine a spotlight on women’s health, so this month we are dedicating our health content to the greater cause of spreading valuable information and awareness. 

Let’s look at exactly what happens to your body during your period and how this may impact your energy levels and training.

Exercise physiologist and nutrition scientist Dr Stacy Sims says: “My life’s work is largely devoted to helping women work with their unique physiology to train and perform their best. That means adjusting training sessions to leverage how our bodies respond to stress according to the hormonal fluctuations of our menstrual cycle. But it’s important to bear in mind that this doesn’t mean there’s a ‘bad time of month’ for performance. You can crank out a PR at any phase of your cycle,” she says.

The days before your period hits

In the days building up to your period, your body prepares to shed the uterine wall if there has been no fertilisation. Both progesterone and oestradiol (oestrogen steroid hormone) begin to drop. This could lead to symptoms of fatigue, irritability, low-mood and low energy. You could also experience tender breasts, fluid retention, headaches and bloating, all of which can make the idea of exercise much less attractive.

This is often the stage in your menstrual cycle where exercising may feel like the most effort. But we also know that moving our bodies can also increase mood – thanks, endorphins! – and help combat pain. If you struggle with PMS symptoms, instead of pushing hard to continue with your usual training, change things up! A yoga class, a walk or hike or even a swim can ease symptoms of PMS, while boosting mood. “You may need to tweak your hydration and fueling depending on your hormonal status. Your best effort may feel harder – or easier – depending on your hormonal status. But you can absolutely perform your best regardless of where you are in your menstrual cycle,” says Dr Sims. 

When your period hits

Some women experience painful cramps, severe bloating and headaches during their period and none of these feelings may entice you to get outside and exercise, but know this: exercise may ease these symptoms. 

Also, your hormone levels are at their lowest and this hormone shift can actually make you feel more powerful. Maybe a time to try strength or resistance training? “This is your low hormone phase, when your body is generally primed to take on stress and adapt well to heavy training. This is a great time to do high-intensity workouts, heavy resistance training – and recover well,” says Dr Sims.

For example, this study found that high frequency periodised leg resistance training during the first two weeks of the menstrual cycle is more beneficial to optimise resistance training, than the last two weeks.

Of course some women do experience heavy bleeding or even amenorrhea. If you have any concerns or regularly experience severe menstrual or premenstrual symptoms, it might be time to consult with your doctor. 

Thinking of dipping your toe into swimming, but a little wet behind the ears? No worries! These five tips will help any beginner swimmer on their road to swimming success.

Maybe you’re thinking of entering your first triathlon or perhaps you just want to join in on the swimming fun this upcoming summer… Either way, learning how to swim is a valuable skill – it can literally save lives! – and it can be a fun sport! 

Five tips for beginner swimmers

1) Calm your breathing.

Before you get in the water, calm your breathing rhythm. This helps you to stay calm when you’re in the water. Short shallow breaths can create feelings of stress or panic. Feel the natural rhythm of breath and try to tap into this feeling when you swim. Swimming can be a meditative exercise.

2) Breathe in through your mouth.

Once in the water, breathe in and out through your mouth. Ideally, your exhale should be about twice as long as inhaling above the water as it helps build a comfortable rhythm to your breathing. Remember to exhale while your face is in the water. You can practise this by standing in shallow water and breathing in as you twist your face to the side and breathe just “above your shoulder” as your face lifts out the water. 

3) Slow down.

Most new swimmers get into the pool for the first time and when they attempt to “swim a length” they often go out too fast and are left exhausted by the end of 20 metres. Go slowly – this is not a running race. Give yourself all the time you need.

4) Focus on your fingers.

If you let the fingers split apart, water will get through and you won’t pull down effectively. With each stroke you reach forward and pull down, so that your hand and your forearm create an effective pull.

5) Get the right gear.

Ready to swim? You will need three items of essential swimming gear: a swimming cap, goggles with adjustable straps and a swimsuit. If you have an afro or long braids, check out a South African company called Swimma for large swim caps.

There are loads of Youtube videos demonstrating correct form, but what is often hard is that we don’t know what we look like when we’re swimming and what we’re doing wrong. If you can afford it, find a swimming coach to observe you and teach you how to swim correctly. 

Did you know that humans first started to run around two million years ago? Over a decade ago, National Geographic found fossil evidence confirming that people were born to run. It is hardwired into our species for survival.

Running is one of the most popular, simple, inexpensive and exhilarating forms of physical activity. But pause for a second. How we run can influence our physical performance and helps to ward off joint and muscle pain in later life. Improving your running form can help you run faster, more efficiently and comfortably, with less stress on the body and reduced injury risk.

The most effective methods for preventing runner injuries and improving your form involves three main aspects: running techniques, strength and recovery.

Running Techniques

A big part of your running is simply maintaining your form. If you’re someone who always keeps their form perfect during runs, you have nothing to worry about. But if you’re not a perfect runner, there are techniques to help you master proper running form. One of the worst things you can do to your body is to run too much, too little or too fast for too long. This is because each of these three factors can wreak havoc on your running success. If you’re not careful, you can end up damaging the tissues that support your knees and ankles.

• When jogging, try to maintain good posture, engage your core and look forward.
• Try not to slump your shoulders or run with your head down.
• Run with a relaxed arm swing. A simple technique of moving forward and backwards creates more momentum in a run, making it more efficient to propel yourself forward.
• Avoid hitting the ground with your heel. A heel strike can reduce running speed and stress your knees.

There are many symptoms to look out for when it comes to bad running form:

• Difficulty breathing: hunching your shoulders as you run increases the pressure in your chest making it harder for you to breathe.
• Knee or hip pain shortly after running: pounding your feet can increase the impact on your joints and is an ineffective way of using your energy which can cause injury. Work on treading lightly and minimising sound when feet hit the ground.
• Neck pain while running: bad running posture can affect the neck and the back when running. You need to make sure you have a strong core to keep the pelvis aligned to allow for more effective movement.
• Elbows shooting side to side, not back and forth.
• Shoulder pain while running.

Strength

Targeted muscle training helps to improve speed, form and posture while running. One of the most common weaknesses is unstable hips. Your pelvis has to be capable of supporting the body weight above and below it. Many athletes have experienced a handful of common injuries, including lower back pain, ITB syndrome, groin strains, meniscus injuries, tendinitis, runner’s knee, plantar fasciitis and more. Your dynamic single leg stability, glute activation and core control need to be incorporated into a runner’s injury prevention programme.

Recovery

Recovery after running is very important. A runner should be mindful of their recovery after running and not over train. Remember that running does not equal being able to run on a daily basis without over training. The best athletes in the world understand the importance of proper recovery and understand what they can do to improve their recovery.

Some runners tend to overdo it while training and not give their bodies enough time to rest. They become extremely excited about running and accidentally push themselves too hard, too fast and too soon. Listen to your body and its needs. Remember that it’s the quality of your weekly training that counts, not the quantity.

Every runner wants to be able to run better and faster, as well as avoid injury. But before you can run better, you have to be able to determine which speed, distance and type of trail works for you. 

Written by: 

Raeesa Solwa

BSc Sports Science(UKZN) BSc (med) (hons) Biokinetics UCT Durban

Whether you’re actively training, going through recovery or are just feeling stiff, this five-minute morning stretch routine is a great way to loosen up your muscles and get into a calm headspace for the day ahead. 

Find yourself a comfortable carpeted area (or place a towel or mat onto a level surface) for these moves. You can even do these on your bed. The key is to focus on your breath and move with your breath. This allows you to naturally create a sense of calm, which helps to combat stress and anxiety.

1. Reclined Figure 4

Start by lying down on your back and take a few breaths to centre yourself and become present, paying attention to how you feel. Bend your knees, pointing them up towards the ceiling and place your feet on the floor. From here, point your right knee out towards the right and place your right foot on top of your left thigh. Gently place pressure on your right thigh, feeling an opening in the hip. Hold for 10 seconds and repeat on the opposite side. If you want a deeper stretch in the outer hip, loop your hands behind the left thigh and gently pull the legs closer to your chest.

2. Cat & Cow

Turn over and kneel on all fours, with your knees directly below your hips and place your hands on the ground directly below your shoulders. Inhale as you lift your head and drop your belly, sticking out your sitting bones for Cow position. Look up towards the ceiling and feel the opening of your chest. Exhale and bring your chin towards your chest and round your shoulders as you look towards your belly button for Cat position. Press into your hands as you round your back and feel the opening of your shoulder blades. Inhale and repeat with Cow. 

3. Downward Facing Dog

From a kneeling position, lift your hips towards the ceiling, straighten your legs and look towards your thighs. Your body should be in a triangular shape called Downward Facing Dog. Your body might feel stiff at first, so take a minute to bend each knee at a time while straightening the opposite leg, loosening your hamstrings. Thereafter, find stillness in the posture and hold for 10 seconds while focusing on your breathing. This helps to stretch out the lower body, improve posture and stimulate blood flow.