{"id":50588,"date":"2020-04-16T12:10:22","date_gmt":"2020-04-16T10:10:22","guid":{"rendered":"https:\/\/novanews.co.za\/udexpress\/stay-fit-14-days-more-20200414-2\/"},"modified":"2025-03-21T00:45:12","modified_gmt":"2025-03-20T22:45:12","slug":"stay-fit-14-days-more-20200414-2","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/udexpress\/stay-fit-14-days-more-20200414-2\/","title":{"rendered":"Stay fit: Some more exercises to do in next 14 days"},"content":{"rendered":"\n<p>TODAY is day 21 of the Covid-19 lockdown with 14 days of isolation still awaiting. <\/p>\n\n\n\n<p>Niki Human, a fitness instructor from Uitenhage, compiled and demonstrated some easy-to-do exercises which can be done at home. Two sets (repeating movements 10 times\/set) of each exercise can be done at a time. <\/p>\n\n\n\n<div contenteditable=\"false\" data-embed24=\"Images\" data-pos=\"Middle\" id=\"338bd5b8\">\n<div class=\"slide\"><img decoding=\"async\" alt=\"\" data-smallsrc=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/aad3b7618c034f88a994b7a2a3518db3.jpg\" src=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/f1b35ecbb8e34f1bba7a831cc44427e1.jpg\" title=\"Wall push ups: Face the wall, put your palms flat against the wall, lean forward with your body, bend your elbows and lower your upper body towards the wall. \"><p><\/p>\n<div class=\"caption\">Wall push ups: Face the wall, put your palms flat against the wall, lean forward with your body, bend your elbows and lower your upper body towards the wall. <\/div>\n<div class=\"img_accreditation\"><span class=\"source\" style=\"display:none;\"><\/span><span class=\"photographer\" style=\"display:none;\"><\/span><\/div>\n<\/div>\n<div class=\"slide\"><img decoding=\"async\" alt=\"\" data-smallsrc=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/5037de32b04e4420ae86685d218c147a.jpg\" src=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/edb3ed61f0de497899998000650b97d8.jpg\" title=\"Stand and reach: Place one arm on the side of your thigh, put opposite arm overhead, lean and reach out as far as you can.Photos:SUPPLIED\"><p><\/p>\n<div class=\"caption\">Stand and reach: Place one arm on the side of your thigh, put opposite arm overhead, lean and reach out as far as you can.Photos:SUPPLIED<\/div>\n<div class=\"img_accreditation\"><span class=\"source\" style=\"display:none;\"><\/span><span class=\"photographer\" style=\"display:none;\"><\/span><\/div>\n<\/div>\n<div class=\"slide\"><img decoding=\"async\" alt=\"\" data-smallsrc=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/836ec9197d9243bb9b6e5e9a4790e0c5.jpg\" src=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/2a4c536f9f334b4488bcb6d5f85cae7b.jpg\" title=\"Standing side leg raises: Lift your right leg out towards the side and back to starting position. Switch legs.\"><p><\/p>\n<div class=\"caption\">Standing side leg raises: Lift your right leg out towards the side and back to starting position. Switch legs.<\/div>\n<div class=\"img_accreditation\"><span class=\"source\" style=\"display:none;\"><\/span><span class=\"photographer\" style=\"display:none;\"><\/span><\/div>\n<\/div>\n<div class=\"slide\"><img decoding=\"async\" alt=\"\" data-smallsrc=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/aeba566dfc264d48b5d09fa25f0283b0.jpg\" src=\"https:\/\/cdn.24.co.za\/files\/Cms\/General\/d\/10081\/ee6dcc120bd0402795cbf908ee3eb67d.jpg\" title=\"Wall sit end: Put your back against the wall, slowly slide your back down until your thighs are parallel to the ground. Hold the position for 10 counts and move slowly back up against the wall to a standing position.\"><p><\/p>\n<div class=\"caption\">Wall sit end: Put your back against the wall, slowly slide your back down until your thighs are parallel to the ground. Hold the position for 10 counts and move slowly back up against the wall to a standing position.<\/div>\n<div class=\"img_accreditation\"><span class=\"source\" style=\"display:none;\"><\/span><span class=\"photographer\" style=\"display:none;\"><\/span><\/div>\n<\/div>\n<\/div>\n\n\n\n<p>These exercises can be combined with the previous two weeks\u2019 exercises published in the <span>UD Express<\/span>, for a full body workout every day.<\/p>\n\n\n\n<p><strong><span style=\"text-decoration:underline;\">MODIFIED JUMPING JACK<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall with your back straight, arms at your side and feet together<\/li>\n\n\n\n<li>Extend your arms shoulder height<\/li>\n\n\n\n<li>Stepping out with your right leg to the side<\/li>\n\n\n\n<li>Return to start position and switch sides by bending right knee slightly and step out with left leg<\/li>\n\n\n\n<li>Count to 10 for each leg <\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"text-decoration-line:underline;\">WALL PUSH UPS<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Face the wall standing a little further than arm\u2019s length away from wall with feet shoulder width apart<\/li>\n\n\n\n<li>Lean forward with your body and put your palms flat against the wall at shoulder height, shoulder width apart<\/li>\n\n\n\n<li>Slowly bend your elbows and lower your upper body towards the wall in a slow controlled motion<\/li>\n\n\n\n<li>Keep your feet flat on the floor<\/li>\n\n\n\n<li>Repeat 10 times<\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"text-decoration:underline;\">STANDING SIDE LEG RAISES<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Legs shoulder width apart, begin to lift your right leg out towards the side and back to starting position<\/li>\n\n\n\n<li>Count to 10 lifting the right leg only before you switch to the left leg<\/li>\n\n\n\n<li>Use chair for support if you are unable to balance<\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"text-decoration:underline;\">STANDING SIDE REACH<\/span><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet more than shoulder width apart<\/li>\n\n\n\n<li>Place one arm on the side of your thigh<\/li>\n\n\n\n<li>Put opposite arm overhead<\/li>\n\n\n\n<li>Lean and reach out as far as you can<\/li>\n\n\n\n<li>Count to 10 on one side before you switch to the other side<\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"text-decoration:underline;\">WALL SITS<\/span><\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your back against the wall with your feet shoulder width apart and about 2 feet from the wall<\/li>\n\n\n\n<li>Slowly slide your back down until your thighs are parallel to the ground<\/li>\n\n\n\n<li>Adjust your feet so that your knees are directly above your ankles, rather than over your toes<\/li>\n\n\n\n<li>Hold the position for 5-10 counts and slowly back up against the wall in standing position<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>TODAY is day 21 of the Covid-19 lockdown with 14 days of isolation still 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