Me n’s hea lth Get Moving Get Moving • 30-60 minutes of medium-paced walking or jogging, at least 30 kilometers per week • Squats and lunges, 30-40 • Take the stairs instead of the elevator • Hill and stair climbs for 20 minutes, at least twice a week • Ankle weight exercises, and walking around the house for 30 minutes • Lying down leg-lifts Arms • Skipping for 10 minutes • Slow arm circulations, 20 clockwise and 20 anti-clockwise • Push-ups and chin-ups, 20-30 • Wrist rotations with arms straight out in front of chest, 20 clockwise and 20 anticlockwise • Triceps dip, 20 • Weighted punches, 30 • Boxing classes Buttocks • Hip-lift progression, lifting hips towards the ceiling and pulsing 20 times, and repeat with one leg in air • Squats and squat kick-backs, 20-30 • Stair and hills climbs, 20 minutes, twice a week • Lunges, alternating legs, 20-30 Back • Bridges, 1 minute each • Cat and cow • Leg and arm raises, when lying on tummy and alternating, 30 each side • Lateral pull downs, 20-30 • Kickboxing, rowing and swimming
Pindara Private Hospital Magazine - Issue Four
To see the actual publication please follow the link above