4 minute read
ACTIVE LIVING
If you plan to have time in the pool with grandchildren and friends this summer, it’s easy to add a few exercises into the mix. TRISTAN HALL suggests starting 2022 with some cool new moves.
In the pool you are pushing against the weight of the water, so the benefits are numerous – stronger muscles, better blood flow and less joint pain.
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The water supports you and prevents any jarring on your joints. All water exercises will improve your balance by activating small and large muscle groups.
If you have had an injury or surgery, being in the water is an ideal way to regain strength and flexibility.
The water allows you to move in ways you may find difficult otherwise. I suggest you have a personal rehabilitation plan drawn up. LET’S GET STARTED:
Sideways Leg Swings – Start in the corner of the pool. Hold on to a rail or place a noodle behind you. Lift your knees up and put them together. Swing both knees to the left and then to the right. Repeat 20 times. This exercise improves hip mobility and core strength. Repeat.
Bicycling – Use a bar or a noodle to support you. Simply bicycle in the water for a few minutes. Add some challenge by cycling across the pool or up and down the pool.
Knees Up – Lift one leg forward with your knee raised then swing your leg through to behind you. Do this twice. Then raise the same leg in front of you with a bended knee. Turn your knee out to the side so your hip joint is AS A Scossie (born a Scot living in Australia) we often celebrated New Year as much as we enjoyed Christmas.
Okay, Scossie is not a real word, just one we made up to describe ourselves, but the New Year celebrations were very important and meant a lot to the Scots.
Raised in Australia by Scottish parents, we knew all about Hogmanay.
First footing – the first foot in the door after midnight – is a common tradition in Scotland to ensure good luck for the year.
A black-haired male should be the first person to enter the house and he should carry a piece of coal.
Some also say salt, shortbread and a wee dram of whisky is also appropriate for the first blackhaired person to bring into the house.
The tradition and its origins are vague, but most likely the darkhaired tradition is linked to the Viking days where a big blonde stranger on your doorstep with an axe meant trouble.
The other thing that was big in our house at New Year was recognising the opportunity for a
open. Do this twice. Switch legs and repeat. Make it slow and controlled. If you need support, stand near the side of the pool.
Walking – Walking across a pool engages and strengthens your core muscles. This in turn can reduce back pain. Thighs also benefit from pushing through the water. Start by engaging core and gluteus maximus muscles. Arms can move freely. When you reach one side of the pool, walk backwards to the other side. Repeat 4 times. You can also walk sideways. This is quite challenging as it uses muscles in novel ways.
Deep Water Jogging – To do this you will need to wear a snorkel and goggles. Get accustomed to these by swimming up and down a few times. Deep water jogging is just that – jogging in water you cannot stand up in. This exercise is very good for all your back muscles. Try it for a minute and take a break and repeat. Tristan Hall is an exercise physiologist with Full Circle Wellness. Call 0431 192 284 or visit fullcirclewellness.com.au brand new start. The way the world has been for the last couple of years, perhaps more than previous years, we are all looking forward to a new start with hope and happiness for the future our collective wish, or our new year resolution.
My New Year resolution is to reduce my current workload but to help more people enjoy and improve their health and wellness.
Although the two may seem at odds, the magic of social media can help.
If you are looking to improve your health this year, and you need assistance, I may be able to help.
Email me at tomslaw@hotmail. com with your questions and I will make sure I get back to you.
My extensive network built up over years may be of service to you in your quest for a healthier 2022.
If I cannot answer your question, I may be able to refer you to an expert in your area.
I wish you and your family a happy and healthy 2022. Tom Law is the author of Tom’s Law Fit Happens. Visit tomslaw.com. au
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