It’s always so inspiring chatting with the effervescent Lizzy Williamson, founder of “Two Minute Moves”, and newly published author of her book of the same name.
Lizzy is a firm believer that exercise can be fun and effective in just two minutes, and that movement, when combined with brain-boosting food, is the best fuel for life.
So what better combination for our latest giveaway than Lizzy’s new book, and free lunch from Iku Wholefood at the MLC Centre?!
(make sure you enter via the pop up here)
As approximately five million Australians work more than 40 hours per week, a huge number of us spend the majority of our days sitting, and don’t make time for physical activity outside of work.
So how do we make exercise happen in our jam-packed work day?
Isn’t the best strategy to buckle down and work work work so you have time to exercise later? Research shows that if you want your brain to function at it’s best, you need to keep moving throughout the day.
Lizzy shares her top four two minute moves to get us off our chair at work, and keep our body and brain performing at their peak.
HEEL RAISES x 10
These moves are a great chance to check in with your posture, so ensure your shoulders aren’t slouching forward. Standing with your feet hip-width apart, gently pull in your tummy to engage your core. 1. As you breathe in, raise both heels off the floor at the same time. Raise your arms to the ceiling as you rise up. 2. Then lower your heels and arms. Take about one second to get up and down so you work at a pace that gets your heart pumping.
STEP PUSH TO SIDE x 10 ALTERNATING SIDES
Stand nice and straight with your shoulders gently pulling back. 1. Step into your right foot, twisting your body around to the right, lifting your left hand by your left shoulder. 2. As you continue to twist around to your right, breathe out and extend that arm out to the right at shoulder height, as if you are pushing something away from you with your hand. Repeat to the left.
FAST WALK ON THE SPOT x 30 SECONDS
If you can’t get away from your workspace for a walk then this is the perfect way to get a little endorphin rush to help you feel good about your tasks ahead. 1. Work through your feet as you walk, taking the ball of your foot to the floor first and then your heel. 2. As you walk, give your arms a big swing like you see the Olympic walkers doing to loosen up tight, hunched shoulders.
ROLL-DOWN-AND-UP TO THE COUNT OF 10
Stand with your feet hip-width apart, arms loose by your side. 1. Drop your chin to your chest and take your time rolling down as you breathe slowly so that your arms hang loosely down towards your toes (it doesn’t matter if you can’t touch them). Take a couple of deep breaths here, feeling gravity take hold of your head, neck and shoulders. Go for a few gentle nods and a few gentle head-shakes to loosen up your neck. 2. Breathe in and feel your tummy draw in as you begin to ever-so-slowly roll up.
For more ideas visit twominutemoves.com/work and look out for “Two Minute Moves” in your favourite bookstore.
Remember to enter above for your chance to win the book and lunch on us at Iku Wholefood MLC Centre!