You can lunge in so many directions.
You can step forward.
You can step backward.
You can step to the side.
You can even do a curtsy lunge. Just saying – in case you are going to be bowing down to any kind of royalty, this one’s for you.
As we spring into the new year of 2022, my body just seems to naturally want to move more.
Is it because I am pre-programmed to work off those sitting-around-watching-Hallmark-movies-or-bowl-game habits I so easily acquired in November and December? Or is it from the January TV commercial blitz to lose weight or firm up at the gym?
Whatever the reason, my MIND and BODY are telling me – it’s time to get real. Time to dust off my forgotten planks, daily walks, and those morning movements in the kitchen prior to breakfast.
I know that returning to a daily commitment will often rely upon whether the house has warmed up enough yet or if the sun is cheering me on, but first steps have happened.
A start is a start. Small starts count.
So, what has been my start?
Lunges.
Inspired by my past experiences in a pre-Covid gym class and by a loved one’s recent physical therapy exercise recommendations, I am lunging.
It is possible to lunge-walk your way around the house.
Rather than saying, “I need to get back to the gym,” or “I’ll watch that YouTube exercise video after breakfast,” just lunge your way into the kitchen or any other room RIGHT NOW.
How do lunges help your most important areas?
Lunges target the largest muscles in the body – quadriceps, hamstrings, glutes, calves, and core muscles – thus, they can reeve up metabolism and contribute to weight loss.
Lunges strengthen your back, hips, and legs, while improving mobility and stability.
A stronger core helps other movements happen more smoothly and naturally – allowing for increased ease and a more upright stance.
Before starting your lunges do this:
Make sure any exercise routine is safe for you by checking with your doctor or medical professional. The first rule of exercise is do no harm.
Since lunges fire up the big muscles, it is always wise to place lunges toward the middle of your routine – after you have warmed up. At the very least, for a quick bout of exercise, start with gentle stretches like marching in place, and gradually work up to full lunges.
Lunging 101
One of my favorite online resources HERE provides us with some good lunge basis, and I quote:
- Stand with feet hip-width apart
- Take a large step forward with one leg
- Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted
- Descend until your rear knee almost touches the floor and the front knee is stacked directly above the ankle, creating 90° bend in both knees
- Drive through the heel of your front foot and push yourself back up to your starting position
If you are new to lunges or if it’s been a while since you have done them, the wonderful thing is that you can modify the length of your forward step and you can limit how far down you lower your hips. My Silver Sneakers instructor often had us just bounce down at a higher hip level before having us lower our hips for a deeper stretch.
You are not cheating if you are holding onto a counter’s edge or chair back for stability. This is a balance strengthening move – eventually, you may be able to let go of any stabilizing tool. Remember- safety first!
Lunges as therapy
If you are experiencing nerve/muscle pain, tingling, and numbness in your thigh or leg – as I and my sweetheart are – you might find your therapist recommending lunges as a part of your therapy. Consult with your specialist to see what approach would serve you best.
Another good lunge resource is found HERE.
Well, that’s a wrap! Sending this on to Sheree and then … I’m lunging!
In health-
Deidre
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