31-Day Fall Fitness Challenge for Beginners Day 8-10

31-Day Fall Fitness Challenge for Beginners

Week 2: Building Routine

Day 8-10: Walking & Core –Increase your walk to 15 minutes. Add 5 minutes of gentle core exercises, like seated abdominal contractions or standing side bends. Begin with gentle stretching. If 15 minutes of walking feels too much, begin at a slower pace. Play your favorite song and walk for its duration, gradually building up to 15 minutes.

Begin with our warm-up, then move on to today’s exercises. Remember to keep hydrated.

Seated Abdominal Contraction Exercises

Here are a few gentle seated abdominal contraction exercises. You don’t need to do them all in one day—choose two for today, two for tomorrow, and two for the following day, or mix and match as suits your abilities. Always listen to your body and stop if you feel any discomfort.

Seated Abdominal Contraction – Sit up straight in a chair with your feet flat on the floor. Take a deep breath in, then exhale as you gently pull your belly button in towards your spine. Hold for a few seconds, then relax. Repeat 5-10 times.

Seated Torso Twist – While seated, place your hands on your knees. Gently twist your torso to the right, holding onto the chair for support. Hold for a few seconds, then return to center and repeat on the left side. Do this 5-6 times on each side.

Seated Knee Lifts – Sit up straight and place your hands on the sides of the chair for support. Lift one knee towards your chest, engaging your core, then lower it back down. Alternate legs and repeat 5-10 times per leg.

Seated Side Bend – Sit tall in your chair and raise one arm overhead. Lean gently to the opposite side, feeling a stretch along your side. Hold for a few seconds, then return to center and switch sides. Repeat 5-6 times on each side.

Seated Marching – Sit tall and lift your knees alternately as if marching in place, engaging your abdominal muscles as you lift. Do this for about 1-2 minutes, taking it slow and steady.

Cool Down

1. Gentle Neck Stretches
   • Sit up straight and slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for a few seconds, then switch sides.
2. Seated Forward Bend
   • While sitting, slowly reach your arms forward and bend at your hips, lowering your chest toward your knees. Hold for a few seconds, feeling the stretch in your back and hamstrings.
3. Shoulder Rolls
   • Roll your shoulders forward in a circular motion for several reps, then switch to rolling them backward. This helps release tension in the shoulders.
4. Wrist and Ankle Rotations
   • Extend your arms and legs, and gently rotate your wrists and ankles in both directions to relieve any stiffness.
5. Deep Breathing
   • Sit comfortably and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Focus on relaxing your body with each exhale.

Important Considerations

• Consult Your Healthcare Provider: Before starting any exercise routine, especially if you have joint pain or a chronic condition, consult with a healthcare professional or physical therapist. They can tailor a program to your specific needs.
• Listen to Your Body: It’s crucial to pay attention to how your body feels during and after exercises. If any movement causes pain, adjust the exercise or skip it altogether.
• Start Slowly: Begin with a few repetitions and gradually increase as your comfort level improves. Consistency is more important than intensity.
• Focus on Form: Ensure you are using proper form to avoid further strain on your joints. Keeping movements slow and controlled is key.