Some useful information from the challenge

Some Handy Information and Hints post Step Challenge

From reviewing the steps completed by participants, I noticed that many of the participants were trying to cramp in the steps over the weekend instead of distributing their workouts evenly through the week. This type of excessive exercise can sometimes cause problems to joints etc. I come across many clients who do close to nothing during the week and then go and walk for 5 - 10km over the weekend thinking they're doing great things, and yes in some ways they are but it depends on a number of factors. But the problem with that scenario is that the body isn't used to the excessive amount of exercise in one hit for many. It stays relatively dormant for the week and suddenly it's expected to climb mountains and move for hours and this can cause more problems to hips and back then realised.

Another thing to remember is the shoes you wear during the week can cause problems to your back now and in the future. As much as women loves shoes with heels etc, these are definitely not your best choice especially if you have back problems. Your calves are constantly contracted if you are wearing heels all day which is not great as they become short and tight. Your posterior chain is also compromised by the angle your feet is in for 8-10hours of the day putting greater pressure on your lower back partly due to the shortening of your hamstring (back of your legs) and inactive glutes (buttock).

So you can see how all these little things can play a big part to those constant pain and niggles office works experience.

Things you can change are:

1. Do exercises more often and regularly, don't leave it all to the weekend

2. Wear heels as little as possible whether it be for work or going out

3. Try to walk barefoot around the house as often as you can (great at the beach)

4. Do exercises that activates the glutes, strengthens the lower back, core and the hamstrings

5. Stretch often, stretch once the muscles have warmed up. Try and improve on your stretches


Train Hard, Eat Well, Rest Up