#movement exercises

[poorly-drawn-mdzs]

Lan Wangji Goes To Lotus Pier AU: Part 3: Enveloping Feelings.

(Part 1, Part 2, Part 4)

[bardnuts]

ppl who aren't voting because they think both trump and harris are morally wrong in their policies really fundamentally don't understand the reality of the electoral system huh. They still think they're electing the homecoming queen or something huh.

having the right to vote, and not voting, because you think both candidates are fascists is in fact what the fascists want you to do. i hate to break it to you buster but our democracy is at best a capitalist oligarchy and the power we have over the current system is limited, but voting is one of the most concrete expressions of power we have within that system. it's also one of the first things to go if we become a fascist state for real. People have fought and died over generations for the right to vote. Don't you dare fucking piss it away.

[gorps]

Did the 4b movement actually achieve anything in SK? I keep seeing people talk about it here as if it would do something, but I haven't seen any evidence that it's improved anything in SK.

[uncanny-tranny]

Hey, you're being lied to about what fitness constitutes. If you can't work in an hour-long crossfit slog, but you can work in a five-minute walk, then that is still fitness. If you can't use your legs but you can do arm circles every now and again, that is still fitness. If you're moving around at work, that's still fitness. It can be intentional or incidental, but here's the best part: your body doesn't care if you're dedicating specific work-out times. It doesn't care if the "only" fitness it gets is your nine to five on your feet. It doesn't care, fitness is fitness is fitness. Some of us do it differently, but the end result is more or less similar.

If you can do any type of fitness safely, your body isn't going to care if you're doing it like an Olympic athlete or if you're just a casual.

[shyfoxten]

I’m back 😈

[olivesjaw]

[therandomfandomme]

Biking is accessible movement

Biking is a very accessible mode of transportation and way to exercise, however I think a lot of people don't know that, since there are a lot of countries, who don't have the right infrastructure (which is sad). So, this post is me showing y'all how biking is very accessible.

I am writing this from the perspective of someone with mild chronic pain, so I don't know the ins and outs, I have just seen all these bikes around on the streets, because here in the Netherlands they are very prevelant. I do want to say that biking is far easier on my joints than walking, except the knees, even with my unmodified bike.

An accessability feature that is not the bike itself, but often seen in traffic are the signs for hard of hearing people, which can be attached to the back of the bike to let others know that the person won't respond to audible traffic cues and to be careful.

1. Not having the muscle mass or lung capacity for intense exercise

Electrical bikes used to be mostly associated with senior citizens, however in recent years it has become more popular with high schoolers, who have to bike long distances to school or adults, who don't want to arrive sweaty at work. They can either assist you or do the biking for you. Normal electric bikes can go up to 30 km/h, but the recently popular fatbike can go up to 60 km/h (which is a hazard and should be regulated, but I digress). Every bike type that follows after can be an eletric bike.

2. Needing back support

Of course not everyone can sit on a bike, whose seating gives no support and for those there are lying bikes. Though being able to get up and down from a pretty low seat, which is less.

3. Not having the balance for biking

One big thing with bikes is balancing, which is something I struggle with (shout out to physical therapy for helping with that). Once I'm on the bike it is easier for me, but I struggled a lot with getting on and off the bike for a while as well as balancing in general, so I had training wheels for a lot longer than most of my peers.

Luckily, there are a lot of options for people who have bad balance or for whom getting on and off a bike would be more of a struggle. A fatbike already makes for easier balance, however for more aid you have tricycles for adults, which are pretty common. And an extra wheel can also be put on a lying bike.

4. Mental disabilities that limit safe independence in traffic

Not everyone can be in traffic unsupervised due to mental disabilities or brain damage, so not everyone can bike on their own. However, there are many ways to bike while having someone there for safety.

A tandem might seem like a gimmick to some, but it can allow someone to bike without needing to take into account all the moving traffic. And the dubble bike, which is more often used as a fun thing for tourist to explore a city while being able to chat, can provide the same for those with bad balance. If the person in question is smaller than the person supervising, such as a child or little person, than there is also a bike attachment for any bike with a luggage carrier.

5. Using a mobility aid

A lot of people think that you can't bike when using a mobility aid, however biking is not the same as walking, so should your body allow it, biking is possible.

If a person uses a cane or crutches there are ways to hold them in place. A walker can also be attached to the back if it is foldable. If a person is in a wheelchair (depending on what kind) then a hand bike is an option, which allows for higher speeds than moving regularly, while not taking more energy. A person with a wheelchair can also be transported with a bike, if they are not able to move through traffic independently (i have been informed that this is for kids, so thank you for that addition).

6. Lifestyle makes it more difficult to bike

Some people can ride a bike, but aren't able of biking, because they have kids, pets or need to move more stuff. However, there are ways to still use a bike in those circumstances. Popular among people in busy cities with more than one kid is a cargo bike. A cargo bike is also avaible with three wheels for extra balance and both can be electric. For pet owners the trailer is more popular, since a pet cannot jump out of it, though I've also seen plenty of babies and toddlers in them. Both these options can naturally also hold stuff.

Of course I totally understand that not everyone is able to bike and that not everywhere there is the infrastructure necessary. I am just passionate about it and I think that a lot of people might not realize that biking can be more accessible than it is often portrayed. I might have missed something, so feel free to add if you find anything and I would love to hear thoughts or just reactions :D

[flamejob]

it's so hard to find basic exercise info without it being polluted by fatphobia and diet and weight loss shit it's so triggering

[livjeonghan]

pairing: dino x gn!reader word count: 420 (hehe) warnings: none a/n: @leejungchans posted the dino teaser pictures and, well

au where you hesitantly get a gym membership to build some stamina and get some exercise, only sticking to exercise bikes and treadmills for the first three weeks, and avoiding interactions with anyone in the gym.

(just because you're avoiding interaction doesn't mean you haven't noticed other members, especially lee chan -- a guy your age with a stunning frame and even more devastating smile)

you finally decide to give some weightlifting a try, thinking you'll just start easy and see how it works. there's a little problem though, you don't have any experience with weights, and you don't have the confidence to ask the many instructors at this gym.

so here you are, standing in front of some equipment and looking up tutorials on your phone, when your frenzied googling is interrupted by the guy with the killer smile (+ biceps), politely asking you if you needed help.

"uh, yeah", you reply, thankfully not having completely lost your wits, "i think i most definitely need help".

lee chan chuckles. you try not to stare.

"never done this before, huh?"

"uh, no", you respond, "unless you count lifting groceries. i'm very new to this gym thing".

"that's alright", he smiles again, and you're sure this can't be good for your heart, "it's really simple".

[. . .]

a few weeks later you're grabbing your usual post-workout snack with chan, talking about this cute cafe you found near the gym.

"i want to go, but going alone seems a little sad", you explain, "i mean, it's probably fine. but it seems like a place you go with someone, y'know?"

"yeah, i get it", he replies, and you wonder if you're imagining the nervousness in his voice. he clears his throat lightly before adding, "we can go, if you like. it's close to here".

"what, like a date?"

crap. it's out before you can think about it. would you like to go on a date with chan? yes. he's been a good friend in the last few weeks. he's kind. he's funny. he's sincere. he's fucking hot. but that's probably not what he meant, and now he probably thinks you're secretly obsessed with him, and you're about to lose your beloved gym partner, and you'll have to find a new gym to save yourself from the --

"yeah, a date"

"oh". oh. OH. OH.

"i mean, we don't have to", he rambles on, "i totally understand if you don't want to. i know this might come out of nowhere -- "

"chan", you giggle, and he pauses, "sure, let's go on a date".

[eatclean-bewhole]

[r1nasworld]

Treat yourself with respect

Different forms of self-respect:

1. Eating good food. Caring for your body is a way of caring for yourself. Therefore eating nutrition food and nursing your body with the right food is very important.

2. Skincare. Your skin is a reflection of your habits (diet, skincare, etc.)

3. Movement. Every movement is important for both your body and mind. Creating a strong mind is key to self respect.

4. Reading. Being able to read and understand different stories creates a stronger mind.

5. Time for yourself. Saving time and energy for yourself will bring your life to peace. Not everyone and everything deserves YOUR attention.

Protect your peace

[divinekangaroo]

rewatching S6 in bits and pieces for current fic and ahhhhhhhhhh but the whole Jack, Diana, Mosley and Lizzie final dinner is so *viscerally* fucking satisfying on every sensory and intellectual and emotional level of consumption.

[creative-anchorage]

Remember the mobility challenge that went viral last year? It goes like this. You’re standing up; you can’t use your hands, so start by crossing your arms across your body. Cross one leg in front of the other. Drop down to sit cross-legged on the floor. From here, get on your knees with your toes behind you. Now pop backwards into a deep squat, the one where your butt is against your heels. Now stand up.

It’s hard, right? Most people can’t do it. And yet you can’t afford to ignore this stuff. Poor mobility can greatly affect your quality of life, making everything from washing yourself to cleaning your home difficult or painful. And, although it may not kill you, it is certainly correlated with early death.

From 2002 to 2011, Brazilian researchers tracked 2,000 people aged 51 to 80 who had taken part in a test requiring them to sit on the floor from standing, then get back up, all without using their hands, knees or arms. Over the following nine years, those who failed this “sitting-rising test”, whatever their age, were five to six times more likely to die earlier.

Mobility is deadly serious, then, especially as you age. But – newsflash, 25-year-olds – the best way to keep it is never to lose it. ... At first, I couldn’t do last year’s big challenge. Then, just messing about on my own, I could do it after a fashion [...] To do this, or the sitting-rising test, gracefully, you need to be methodical. Break it down and work on each element. Once you can do the challenge, carry on doing it.

Sit cross-legged

Sit, slouching against a wall, with your feet out straight. Place one foot on your opposite thigh. Bend the other leg and try to sit up as straight as you can against the wall. Then repeat on the other side. You are trying to close the gap between your lower back and the wall, which took me a week (doing the exercise for two minutes a day). It is an incredible stretch and will improve the quality of your cross-legged sit – your back will be straighter, and your legs crossed tighter – but while you’re there, you might notice that, with your legs straight in front of you, your back isn’t straight but is slouching inwards, the curse of working at a desk.

So put a chair within arm’s reach and stand against the wall, touching it with every bit of your legs, down to your heels. Drag the chair in front of you and place your hands on it. That’s exactly the same straight-backed position as you want when you’re on the floor, only you’re relaxing down to find your perfect alignment, rather than trying to pull yourself up into it. You extend it over time by moving your legs further apart. This is another two-minute job, and I could sit straighter after a fortnight.

Do a wall sit

Now you need to work on balance, for which the best starter exercise is standing on one leg with your eyes closed for 60 seconds. [...]

The other obstacle will be lack of strength in your glutes, and for this you can do a wall sit – as it sounds, sitting with your back touching a wall, but your bum floating as if on an invisible chair. Again, you can scale up in 15-second increments how long you hold it. Canadian Peter Attia, a doctor and author of Outlive: the Science and Art of Longevity, does the air sit – same exercise, without the wall, with your arms stretched out at shoulder height directly in front of you – for two minutes, which is insanely difficult; but try it for 10 seconds and, God willing, after 17 days you might get to 15 seconds.

Touch your toes

Everyone thinks they can still do it, but that’s probably because it’s a long time since they tried. This will take a month, but only three minutes a day. In the first week, do a leg elevated hinge – put your heel in front of you on a low chair and hinge towards it, with a straight back, for 30 seconds on each leg, three times. Week two, a hip hinge: standing with straight legs, arch your lower back and try to bend at the waist so you’re at a 90-degree angle (but don’t force it: just go as low as you can with your back still arched and not bending your knees) – for three sets of 10 bends. The third week, the same thing, only with a split stance, your weight on the front, straight leg – three sets of eight on each leg. Finally, a week of moving from a squat position to one with straight legs, bending at the waist so your head is level with your knees.

Hang for one minute

I spent ages trying to find a tall enough door and not hurt myself, before I remembered that there are monkey bars in every park. This is good for grip strength, obviously, as well as upper body strength overall, but the best thing is that you can’t mess it up. You have your two arms, and you have gravity, and there’s absolutely no way for these things to interact except the right way. On the downside, it’s pretty hard, and is one of the 11 tests Attia uses on patients as part of the Strength Metrics assessment (the goal is a minute and a half for a 40-year-old woman, two minutes for a 40-year-old man). But you can work up to that in increments as pathetic as you like – five seconds, even.

Sit properly in a chair (and other ways to behave at a desk)

[...] at your desk, “try to sit on your legs and not your arse,” Frampton advises. “That way, your back will be flat, your torso will be lifted and your shoulders will fall backwards.”

A simple stretch you can do while still at your desk is to put your arms out behind you, clasping your hands with your palms facing outwards. If you’re really tight in the shoulders, you can start with a bend in the elbows. Hold it for a minute. Something I forgot to mention earlier: you never want to be in pain – it’s not cardio.

Working at a desk, your head is pulled magnetically towards your screen, until you have a curved neck, which, besides anything else, if you carry it over into your walking style, is very ageing. Get into a wall sit, with your pelvis tucked in so your entire back is in contact with the wall; touch your head against it too, and move your chin to point to the ceiling, then draw it back in to your chest. If you’re old enough, you can actually hear your neck making a gristly noise as it straightens. Or maybe that’s just me. I hope not.

On public transport, stand without holding on to anything

You’ll have to brace your core just to keep your balance, and subtly move against the jerky rhythm of the train or bus, but there’s something relaxing about the low brain-stakes concentration. I didn’t get this from an expert; I made it up. It really annoys my kids.

Frampton thinks of the body as “one piece of tissue. It makes sense from a learning perspective to divide it into your abs, your triceps, your chest, your glutes. But then when you’re doing the mobility movements that I’m describing, it almost becomes unhelpful to silo it like that.” Ten minutes a day is enough, but you can never stop, I’m afraid. “You could equally say: ‘When do my teeth just become clean – when can I stop all this brushing?’” Frampton says. “You need to think of this as something you’ll be doing for as long as you’re alive.”

[phantomdecibel]

apparently I just like making myself suffer :,D

[kissycat]

It's so annoying how they (Big Life Advice) are right about how regular exercise helps with everything ever... didn't want to believe it but its true... 💔

[lizzie-gains]

I've been struggling with my goals, so I'm breaking them down into weekly goals for the moment, to be more attainable. That said,

Weekly goals, 13th-19th November

Food and drink goals:

Take time to make a good breakfast in the morning - successful 6/7 days

Prepare lunch in the evening - eh... I had frozen meals for 2 work lunches, takeaway burritos for 2, and my meal delivery service meal for 1. Technically I prepared by having frozen meals?

Prepare some healthy/easy snack options for work, also some snacks/treats to nourish my emotions - successful, had fruits, granola bars, etc, plus some treats on hard days

Enjoy some of my variety of herbal teas, maybe in place of or alongside some of my coffees - successful, I've been enjoying my range of herbals, particularly turmeric and cinnamon tea each morning

Aim for 2L water/day, and consider playing around with fun additions to make it more interesting, like fruit or floral waters - only achieved this on a few days, wasn't tracking but I know I was dehydrated more days than I'd like

Movement goals:

Try to go for a walk 2x (treadmill or outside, depending on how I'm feeling + the weather) - not successful, 0/2 walks

Try to do some gentle movement like yoga 2x - 1/2 only

Utilise opportunities for incidental movement or adding movement to static activities - have been adding in extra movement when possible

Do my physio exercises 3x - also did not achieve this, 0/3

Self care goals:

Add meditation into my days; use short meditations to make this more attainable - successful, meditated at least 5 days this week

Practice mindfulness - sometimes, this is a work in progress

Allow myself time to complete my skin care routine - successful, have been reasonably consistent

Start reading a book on my to-read list - did not start reading anything yet

Practice journalling, or try writing therapy - have been journalling

Partake in a spiritual practice at least once this week - successful

Remember to listen to my body and be respectful of my needs, treating myself with kindness and love - I experienced fatigue and headaches for most of this week, which is why my movement goals in particular weren't achieved, so I'd say I listened to my body

This feels flexible and attainable for my current state (which is not great, but getting better).