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REAL LIVING | WELLBEING Move your body Ask the expert WORDS RHONA MERCER, JO WOODERSON V,KcK'Y V,w GETTY IMAGES, ALEX LUCK, ALICIA CANTER, PIXELEYES VYKV ]cw>/E' REBECCA NEWPORT, LUIS PERAL * Source: nhs.uk **Source: caba.org.uk/help-and-guides/information/ways-reach-10000-steps-day ***]Éè ó ÷ô »» ã ÉÁ †EÉã ó«Û » «¢ ÷Éè ¨ ó ¸ Ô É » ÁÛ It may be cold outside, but moving your body in winter can give you more energy and ease the symptoms of Seasonal Affective Disorder (SAD)*. Fitness trainer Woz Whitely shares his tips. 16 STEP IT UP Walking the recommended 10,000 steps a day can be challenging in winter, so start small: 1,000 steps a day, increasing it by 500 steps each day. You don’t need to go on long walks – did you know vacuuming for 20 minutes equals around 1,500 steps**? Sweeping garden leaves uses 121 steps per minute***. To gain 1,500 is roughly the number of steps taken when you vacuum for 20 minutes** cardiovascular benefits of walking, aim for moderate intensity – 100 steps per minute, 1,000 steps during a 10-minute walk or 10 minutes of activity at home. You won’t need a heart-rate monitor, just a simple pedometer or free phone app to track your steps. 17 WEIGHT YOUR WORKOUT It’s easy to incorporate resistance training into your activities and you’ll be burning more calories and toning muscles. Fill a backpack with household items – tin cans or bottles of water – wrapped in ãÉô »Û c¨  ÷ «ã ¢É  ¨Éè around the house or go for a ô »¸ ÷Éè »» ¢ » 㨠«  †. Keep your posture neutral and don’t arch your back, as this can cause soreness, and engage your core (squeeze tummy muscles) as much as possible. 18 4-MINUTE WONDER Break up sofa sessions with bursts of energy – 4 minutes every 30 minutes is ideal. Try 6-10 squats, 6-10 high knees and 6-10 sofa crunches (check @wozldn for safe techniques). Repeat as many times as you can in 3 minutes. Then do the plank for 1 minute. 1,000 steps a day is a good start, then increase it by 500 steps each day YOUR 19 STRETCH GOALS ]ã ã ¨«Â£ ¨ Û »ÉãÛ É¢  ãÛ including improving posture and increasing your range of motion to allow more of your muscles to be worked. If you make time for only one stretch, try this one – it will work your shoulders and arms, and improve your posture. Hold both ends of a towel lightly as if the towel was a bow and arrow. Stand with feet apart, just wider than shoulder width, and slowly hinge hips backwards to bend into a side lunge position (keeping your back as straight as possible). Pull gently and hold for 5 seconds; release and swap sides. Repeat 5 times each side. 20 MAKE A DATE Set reminders on your phone to stretch, do ‘4-minute wonder’ exercises or go for a brisk walk. If you intend to do an online fitness class, for example, set a time and stick to it – and set out your clothes the night before. BOOST YOUR 21 CONFIDENCE ]¨ ÷Éè ã ÛÛ £É »Û ô«ã¨ family member or friend. It’s even better if they have similar goals. Share your progress weekly and tell them they’re accountable if you slack! 95

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