Crank out these beginner-friendly moves in front of telly. By Poon Chian Hui
Even a few minutes of exercise can improve your health. Photo: Joe Belanger / www.123rf.com
With snacking being a key suspect behind problems caused by long hours spent in front of the tube, one way to avoid these problems is to be active.
Ms Lee Si Hooi, a physiotherapist at the National University Hospital’s Rehabilitation Centre, has devised a whole-body workout that will get your heart pumping. It targets the arms, legs and core, she said.
She noted that many people find it hard to exercise regularly but manage to carve out time to watch TV shows. “The exercises are sufficient to achieve your target heart rate and promote general fitness at home without your missing a second of your favourite shows,” she said.
There is no rest time in between the exercises as they are designed to be done like circuit training. If you experience pain while performing the moves, consult a physiotherapist, said Ms Lee.
1. MARCHING ON THE SPOT (WARM-UP)
Marching on the spot. Workout photos: Lau Fook Kong
Stand straight with your feet shoulder-width apart. Bring your right knee up at a 90-degree angle, until it is level with your hip. Swing your arms at the same time, as if you are walking. This is one repetition. Repeat for the other leg. Do 30 repetitions.
2. MODIFIED PUSH-UP
Place your palms outstretched on a table, which should be level with your hips or waist. Keep your hands under and slightly wider apart than your shoulders. Do not hunch your shoulders. Lower your body slowly, but do not touch the table. Do not let your hips sag. Return to the starting position. Do 15 repetitions.
3. STEPS PULL
Steps pull [A].
Stand with one leg in front of the other. Your feet should be pointing straight ahead and kept parallel to each other. Raise both arms overhead [A].
Steps pull [B].
Bend your hip towards your chest, and pull your arms downwards at the same time [B]. Do 15 repetitions. Repeat for the other leg.
4. HIGH KNEE TWIST
High knee twist.
Stand straight with your feet shoulder-width apart. Bend your right knee upwards, aiming for the left side of your chest. Use your left elbow to touch the knee. Repeat for the other side. Do this on alternate knees for a total of 20 times.
5. SIDE SQUAT
Stand straight with your feet shoulder-width apart. Bend both knees until your thighs are at a 45-degree angle to your knees and, in the same motion, take a big step to the right with your right leg. Raise both arms overhead while the knees are bent. Return to the starting position. Do the same, but with the left leg taking a big step to the left. Continue on alternate legs until you reach 20 repetitions.
6. MARCHING ON THE SPOT (COOL DOWN)
Refer to the steps under 1. Keep your back straight but relaxed throughout the workout. Repeat the entire set two or three times.
A version of this article appeared in the print edition of The Straits Times on November 03, 2015, with the headline ‘Try these moves’.