The sun is shining, bring on the exercise
As the weather warms up and the days get longer, there's no excuse not to get out and get active! Whether you're strolling the dog in the park, power walking with your friends or cycling miles and miles - push yourself and feel the benefits. We've some sound advice on how to look after yourself too, and some great news. Also we've been shortlisted for the Ballyclare Business Awards!
As we spring into the month of May, there have been two things out of the ordinary recently. Firstly, after some baltic weather last week, the sun has finally come out, giving us halcyon blue skies and while the wind may still be a bit nippy, there’s a brightness and freshness to life that wasn’t here in April. Secondly, we’ve noticed a sudden surge in people sharing their exercise achievements across social media and the numerous fitness apps. Whether people are slowly emerging to stroll or power walk the local parks and beaches, or whether folk have been maintaining their exercise regimes throughout the colder months, we’re definitely noticing them all the more at the minute!
Are you someone who’s inspired by the weather to get out or are you still happy to curl up on the sofa and wait a little longer? You know what we’re going to say, don’t you? Get out and get active!
Now is the time of year to make your walks a little more active or add to your cycles or runs to develop your muscles strength and endurance. Remember to be careful though - we may live in the north of Europe, but the sun is surprisingly strong. Matthew Bryce, the North Lanarkshire surfer who was rescued on Monday after 32 hours in the Irish Sea, suffered badly with sunburn.
So, when you’re out and if it's sunny, put on an appropriate factor level of sun cream, bring water for hydration and monitor how much time you spend in the sun. Dig out your hat and sunglasses - you can burn even when it’s cloudy.
Add Some Spice to Your Regular Exercise Routine
If you’ve not done any exercise for a while and don’t know where to start, or want to pep up your regular routine, why not try adding any of these exercises to your activity list. Add them all for a good challenge for a sunny day’s walk or run!
- 40 jumping jacks
- 10 squats
- 3 star jumps
- 15 standing calf raises
- 10 lunges (each leg)
- 10 incline press-ups (hands on a park bench or against a wall)
- 30 secs wall sit
- 10 side lunges (each leg)
- 5 star jumps
- 10 tricep dips (hands on a park bench or hip height wall)
- 50 jumping jacks
You can do a circuit, like walk, run or cycle for a distance or time and then add in one of the exercises listed and repeat to work your way down the list. Maybe you work with distances between trees or lamp posts, or a set time on your watch, for example every 2 minutes you add the next exercise. They’ll certainly add to your day out and maybe even get your heart pumping for some of them!
As with any exercise, if you have any doubts or feel pain, stop immediately and seek advice. And remember if you have any current injuries, you could make an appointment with Tanya for an injury treatment session and with Gary or Tanya for a sports massage if it feels like tight muscles that need a bit of tlc to recover. It’s a good idea to have a chat with your GP if you have any medical issues before commencing any exercise.
On a different note, we’d like to thank everyone who voted for TDR Academy
in the Ballyclare Business Awards!
We’ve been shortlisted for best service provider and we’re delighted!!
Thank you for taking the time to put us on your list to win!! It means so much!!
Winners will be announced at an awards night on 26th May.
We’ll keep you posted on how we get on!