You might be a regular participant in our ANZA Kill-o-Metres walking group. Perhaps you give it your all at our padel sessions. You may even stay on the dance floor for hours at our ANZA Ladies’ Nights. But how fit is your body really in terms of strength, flexibility, and capability?
“Even if you exercise regularly today, it’s still possible to overlook a health issue that may evolve into something more serious over the years,” says Nathan Williams, General Manager at Peak Gym in Singapore ([email protected]). “On the plus side, there are a number of simple and easy fitness moves that can make your body healthier now and prevent further issues in the future, providing the foundations for better body strength, cardiovascular endurance or injury prevention.”
Here, Nathan reveals some of the health moves that can serve as an MOT. Aim to do all of them over a few days so you can monitor results and see where you can improve your health. Continue 3-4 times a week to keep up momentum. You can even watch TV as you go!
1. For balance: Warrior III static pose
How to do it:
- Stand tall on one leg and lift your other leg off the ground
- Hinge at your hips and extend the lifted leg straight behind you
- Extend your arms and then raise them forward. Hold for 15-20 seconds as a good starting point
- Lower your lifted leg and switch sides to repeat the sequence. Keep your hips level and core engaged for balance
Why it’s good: This is an effective exercise that can be done almost anywhere and by any person. With regular practise this can be improved very quickly and can help strengthen your entire body, particularly the posterior chain.
Improve the move: Remember to focus and breathe as you hold the pose for the targeted duration.
2. For upper-body strength: Standard push up
How to do it:
- Start in a plank position with your hands placed slightly wider than shoulder-width apart
- Lower your body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position
- Proper form includes keeping the body straight from head to heels, engaging the core, and avoiding sagging or arching in the back
Why it’s good: This classic move tests shoulder stability and upper body endurance – both of which can boost injury prevention as you get older.
Improve the move: A push-up can be easily modified to test all skill levels. To regress the exercise, raise the surface where the hands are placed – a bench or box usually works well. To advance the exercise, raise the surface where the feet are placed – a bench is a good option here.
3. For core strength: The side plank
How to do it:
- Lie on your side with your feet stacked on top of each other
- Lift your hips off the ground, supporting yourself with your forearm and the side of your foot
- Engage your core and try to keep the body in a straight line from head to heels
- Aim for 15-20 seconds on each side with as little movement as possible
Why it’s good: This plank variation targets deep core muscles, obliques, and lower back and shoulders, and is great for improving overall core stability and strength.
Improve the move: The side plank has numerous advanced variations. The next progression is to simply hold a side plank and when steady, slowly raise your top leg away from the bottom. Note that this is already an advanced exercise, so only attempt it when you have fully mastered the side plank.
4. For lower-body strength: The box pistol squat
How to do it:
- Stand with your back to a box or bench (or your sofa!) around knee height. Raise one leg and then lower into a single leg squat
- Descend until you sit back onto the box (or bench, or sofa) and then raise back up to standing
Why it’s good: This is an intermediate exercise that can be done anywhere with a steady surface. It’s challenging for those with inadequate lower body mobility (knees, ankles, hips), so can be incredibly humbling at first. It’s also extremely trainable and you can gain significant strength quickly with regular practise.
Improve the move: Advance this exercise using two methods:
- Add weight Hold any light/medium weight in your hands (dumbbell/ medicine ball/tin of beans) and repeat the exact same exercise
- Add range If using a box/bench, lower the height to increase the difficulty of the exercise
5. For total-body mobility: Spiderman walk with thoracic rotation
How to do it:
- Start in a standing position with approximately 10 metres of empty space in front of you
Lunge forward, lower your body until the back knee touches the ground, and place both hands on the floor - Next, raise one arm and rotate your upper body towards the ceiling as far as is comfortable. Return to the start position
- Stand up and repeat on the other side. Aim for 10 reps in each direction
Why it’s good: This move mobilises both your upper and lower body. When performed with full range and over 45-60 seconds it acts as an ideal pulse raiser to be used in any training session, particularly in warm ups.
Improve the move: When you achieve full range and smooth movement and transitions, aim to move a little faster and a little further each time. The spiderman walk will become your ultimate warm-up drill for any fitness session!
6. For calf strength: Single leg calf raise
How to do it:
- Stand on one leg, keeping your other foot lifted
- Slowly raise the heel of your standing leg, keeping your knee straight
- Hold for a moment at the top of the repetition, then lower back down. Aim for 10 identical reps and then change sides
Why it’s good: This single-leg calf raise is an excellent addition to any strength training programme. It’s a great pre-hab exercise for runners, meaning it can help prevent injuries.
Improve the move: Raise the surface slightly for the standing foot to create more range and stretch for a stronger version of this exercise.
