Just do 10 or 20 a day!

Everyone benefits from moving more, whatever their physical condition, whatever their age.

“The body is meant to move; it is designed to move,” points out Dr Ina Diener, President of the South African Society of Physiotherapy. “Daily movement is what keeps our joints supple, our lymphatic system moving (and that’s so closely intertwined with our immune system, it’s vital for health) and massages organs like kidneys and liver. We’re encouraging young and old, fit and fragile, to do just a little more each day.”

Out of shape? 10 minutes a day will do it

Your physiotherapist recommends adding 10 minutes of extra movement a day: walk round the block, dance when your favourite song is playing, rough-house with your child or dog, sweep the floor, climb the stairs. Add another 10 minutes when you feel fitter, in a week or two. Soon, you’ll be doing the recommended 30 minutes a day.

In pain? 10 movements a day will help

Where’s the pain – in your back, neck, shoulders or hips? Your physiotherapist can advise you on small tweaks that will help. For example, if your neck is stiff from hours of desk work, turn your head to the left as far as it can go. Hold for a count of 10, then turn back to the front and repeat to your right-hand side. Do this ten times every couple of hours (you can do it while waiting at traffic lights when you’re driving, too). Even serious pain and chronic pain can be assisted with targeted movements repeated six to ten times, under the guidance of a physiotherapist.

Too old? 20 more steps will do it

Left to themselves, the young can’t help but move. But did you know that you’re never too old to bring extra movement into your life?

Housebound? Try taking 20 extra steps around the living room every day.
Wheelchair bound? You can try to lift your legs 20 times, or wave your arms from one side to the other 20 times.

Any little added exercise will pump your blood and your lymph and start improving your fitness, and soon you’ll find you can do more. It is important not to try too much; plan your programme with your physiotherapist.

Stiff and achy? 20 minutes is your limit

The body hates to be still for too long. If you get stiff and achy while you’re working or studying – or if you seize up in the cold – your body is asking you to get moving!

Try not to work for more than 20 minutes at a time; then stand up to make a phone call, go to the kitchen to fetch a cup of tea, or just take a walk down the corridor and back again to give your body a break.

Keep moving! Count to 10

While you’re seated, at work or in front of the TV, keep moving:
• scrunch your toes 10 times (count it off: one, two, three…)
• lift your water bottle and use it for resistance as you do 10 biceps curls with each arm
• bounce your knees 10 times each

Beyond birth - 10 moves are fun!

New parents can use their babies for resistance effectively – and bond with their little one too!
• Lie down and lift baby up above your torso 10 times
• Lie down and lift your legs so your shins are parallel to the floor. Get your little one to lie on your shins, supporting her head, and gently do 10 curls – it’ll be fun for her if she gets a kiss every time your head meets hers!
• Pop baby into a kangaroo carrier and dance for 10 minutes to some happy music
• Keep baby in the kangaroo carrier while you do 10 leg lunges each side

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