Get Up, Stand Up
Many of us have spent winter and early spring in virtual hibernation. As lockdown eases, we’ll all be moving more as we go about our daily lives outside of the house.
If you’ve been sitting down a lot, you might notice that you get calf or leg pain from standing up and walking about more. Even walking to the shops might feel like an effort. You are not alone! The price we pay for sitting too much can be shortened leg muscles and ‘lazy’ feet. If you’ve not been on your feet, just walking (or jogging) short distances can be harder than it used to be.
As a Personal Trainer, over lockdown I have been allowed to train individuals outdoors – and for many of my clients, their fitness session was the only part of their day that they were on their feet. I can tell you that there have been a high number of calf niggles and overall leg tightness. The best way to alleviate this is to gently ease back into exercise. A step counter app on your smartphone is a good way to check if you’re increasing your activity.
Most people I know haven’t been hitting 10,000 steps – many have been lucky to make it to 5,000. This is significant not just for leg strength, but for cardiovascular fitness. “Sitting is the new smoking”, as the media used to say (pre-pandemic). Standing up uses more calories and also boosts your metabolism compared to sitting down. Standing desks are a brilliant way for home workers to stay alert and active. Start with half an hour a day (for example, for a regular team meeting) and build up from there. When you stand, you not only use muscles in your legs and calves to stay upright, but you are also working your core and balance and it’s good for your heart, too. Stand up to make phone calls, actually try standing up as you read this.
You don’t get unfit overnight, so too it takes time to improve your fitness levels. Start gradually, and increase slowly. Remember to stretch your legs and back, and also hydrate well to ensure your muscles are in tip top condition. And if you need a hand, don’t be afraid to call in a professional. A qualified Personal Trainer or fitness professional can help you get in shape safely and effectively. Get fit and enjoy it!
