I want to improve balance Do these exercises several times throughout the day, increasing the time on each exercise as your balance and flexibility increase. If you are unsure about doing any of these exercises please see your doctor or an accredited exercise physiologist.
contents 1. Goal Setting 2. Maintaining motivation 3. pre exercise screening 4. Warning signs 5. Exercise checklist 6. Warm up 7. Cool down 8. Exercise list 9. EXERCISE CALENDAR Step Ups, Ankle Stretch, Calf Stretch, Heal to Toe Walking, Single Leg Stand, Calf Raises, Sit to Stand.
goal setting: What do you want to achieve? When we talk about goals we have to break it down into two sections long term and short term goals. Long term goals where you ultimately want to get to Short term goals small steps along the way to help you get to your long term goals Before undertaking any lifestyle modification plan it s important to identify these goals, write them out and make sure they are realistic. Ask yourself: How important is this goal to me? How confident am I that I can achieve this goal? If the goal is not important to you then you will be unlikely to be motivated to work towards it. If the goal is important but your confidence is low then you may need to break the goal down into smaller steps that you are more confident you can achieve. It is also important that you use the SMART system to test your goal - Now it s Your turn! Is it Specific? Can you Measure it? Can you Achieve it? Is it Realistic? What is your Time-frame? What do you want to do? Long term Short term How will you do it? How important is it to you? When will you do it? How confident are you in achieving these goals? What supports do you have?
Maintaining motivation Getting started on a new challenge can be very motivating. The trick is to keep that motivation going so that, in time, the new challenge becomes a way of life. Planning is the key! You may find your motivation flagging or that you wander off track this is completely normal and part of the process of establishing new behaviours. Gone off track or feel your motivation flagging? When this happens ask yourself; Are my goals still important? If not, is it time to update my goals? Am I keeping track of what I have achieved so far? Am I celebrating my achievements so far? Are there people, or groups, I can seek out to help me stay motivated? Can I change my routine (mix it up a bit) so that I am still enjoying what I do?
PRE-EXERCISE SCREENING This screening tool is to see if you have a known disease, or signs or symptoms of disease, as you may be at a higher risk of an adverse event during exercise. 1. Has your doctor told you that you have a heart condition or have you suffered a stroke? 2. Do you experience unexplained pains in your chest at rest or during exercise? 3. Do you ever feel faint or have dizzy spells during exercise that cause you to lose balance? 4. Have you had an asthma attack requiring medical attention in the last 12 months? 5. If you have diabetes, have you had trouble controlling your blood glucose in the last 3 months? 6. Do you have any diagnosed muscle, bone or joint problems that you have been told could be made worse by participating in exercise? 7. Do you have any other medical condition that may make it dangerous for you to participate in exercise? IF YOU ANSWERED YES to any of the 7 questions, please seek guidance from your doctor or an accredited exercise physiologist prior to starting exercises. IF YOU ANSWERED NO to all of the 7 questions, and you have no other concerns about your health, you may start doing light to moderate intensity exercises. This screening tool does not provide advice on a particular matter, nor does it substitute for advice from an appropriately qualified medical professional. No warranty of safety should result from its use. The screening system in no way guarantees against injury or death. No responsibility or liability whatsoever can be accepted by Exercise and Sports Science Australia, Fitness Australia or Sports Medicine Australia for any loss, damage or injury that may arise from any person acting on any statement or information contained in this tool.
1. 1. If you are on medication talk to your GP about your plans to start exercising. 2. 2. 3. 4. 5. 3. 4. 5. 6. DON T INGORE ANY OF THE ABOVE WARNING SIGNS! LISTEN TO YOUR BODY!
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warm up It is really important to take the time to warm up and cool down either side of your exercising or activities. Men can be inclined to skip these important stages and then suffer unnecessary injuries or discomfort as a result. warm up A warm up prepares your body for activity by; Getting your muscles warm so that they are more supple and less prone to injury Getting your joints moving more freely Bringing your heart rate and breathing up slowly Getting you mentally ready for the activities Before a balance session walk for 5 to 10 minutes
cool down Doing a cool down helps rid your body of lactic acid that builds up during any activity. Less lactic acid means less soreness and stiffness the next day! Cooling down also allows your heart rate, breathing and body temperature to slowly return to normal. The cool down should start straight after exercise or activities and should last for 5 to 10 minutes. The cool down includes the same movements as the warm up or repeat some extra stretching exercises. Stretching after activity helps to ensure maximum flexibility, relax the muscles and return them to their resting length. ankle stretch calf stretch 1. Place the ball of your foot against a post or a wall. 2. Bend your knee and press it towards the post or wall, feeling a stretch through the ankle. 3. Hold for 20 seconds then relax. 4. Repeat with the other foot. 5. Repeat over. 1. Bend the front knee, keep the back heel on the ground and back leg straight. 2. Push towards the wall until you feel a stretch in the upper part of the calf in the back leg. 3. Hold this position for 20 seconds. 4. Now bend your back knee until you feel a stretch in the lower part of your calf. Repeat on other leg of your calf 5. Now bend your back knee until you feel a stretch in the lower part of your calf. Repeat on other leg of your calf
Step Ups REAL MEN MOVE 1. Use a garden step or a plank placed securely on two concrete blocks. 2. Stand close to the step, raise your left leg and place your left foot completely on the step. 3. Press down through your heel, tighten your buttocks and step up. 4. Bring up your left leg onto the step and stand tall. Step down with your right leg and then bring your left foot down. 5. Do 10 step ups with the right leg leading and 10 with the left leg leading. 6. Repeat twice. www.realmenmove.com.au
Ankle STRETCH REAL MEN MOVE 1. Place the ball of your foot against a post or a wall. 2. Bend your knee and press it towards the post or wall, feeling a stretch through the ankle. 3. Hold for 20 seconds then relax. 4. Repeat with the other foot. 5. Repeat over. www.realmenmove.com.au
Calf STRETCH REAL MEN MOVE 1. Stand facing the wall, one foot backward of the other, hands on the wall at shoulder height. 2. Bend the front knee, keep the back heel on the ground and back leg straight. 3. Push towards the wall until you feel a stretch in the upper part of the calf in the back leg. 4. Hold this position for 20 seconds. 5. Now bend your back knee until you feel a stretch in the lower part of your calf. Repeat on other leg of your calf www.realmenmove.com.au
HEAL TO TOE WALKING REAL MEN MOVE This is not as easy as it may seem 1. Pick a line on the ground and walk along it placing the heel of one foot in front of the toe of the other foot. 2. If you are unsteady you can use a wall or railing for support. www.realmenmove.com.au
SINGLE LEG stand REAL MEN MOVE 1. Stand up straight, feet slightly apart, arms by your sides. Lift up the heel of one foot so you are balancing on the toe. 2. Slowly lift your knee so the toe comes of the ground. Hold for a count of two and lower the knee, then lower the heel. 3. Extend the hold time as your balance improves. For a little extra help balancing, rest one finger on a bamboo cane or garden stake as you complete the movement. 4. Do 10 repetitions on each foot. www.realmenmove.com.au
calf raises REAL MEN MOVE 1. Stand facing a wall, holding on to a bench or holding onto the back of a stable chair. 2. Place your feet shoulder width apart. 3. Slowly raise up onto your toes, hold for one second and then lower down onto your heels. 4. Repeat 10 times. You can increase the intensity by placing a board under your toes. www.realmenmove.com.au
sit to stands REAL MEN MOVE 1. Sit on the edge of a stable chair with your feet shoulder width apart and close to the chair. 2. Lean forward and push up using your leg muscles (and your arms if needed). 3. Stand and slowly sit back down to the starting position. 4. Repeat 5 to 10 times. www.realmenmove.com.au
Exercise calendar 1 2 3 4 5 6 WEEKLY NOTES 8 9 10 11 12 13 15 16 17 18 19 20 22 23 24 25 26 27 29 30 31 MONTHLY NOTES