Exercise and mental wellbeing

Exercise and mental wellbeing


Hello, I am Daniel Melling I am the Health and Wellbeing practitioner at the Trust and I think we all know that exercise is really good for our physical health but we also know that it is really good for our mental wellbeing. as well, specifically in terms of body image we know that confidence is a huge issue not just for
females but for males as well and the beauty of exercise is we can hopefully to address
some of those issues making us feel better about ourselves and also target specific
areas but what if that’s what we want with a structured exercise routine and that’s what we go through today. So now with the help of Mike and Sophie from our Communications team. we’re gonna go through a workout which you could do in our very own
health and wellbeing centre. Starting with a warm up using our cardiovascular
machines. Mike was on the cross trainer there and Sophie is on a row
machine great it’s a kit to use particularly we’re gonna do a workout
which emphasizes all of your major muscle groups so we’re gonna do a
strength training session based on your legs chest your back your shoulders your
arms and also the core once we’ve done that warm-up at about five minutes on
the cardiovascular machines they’ve now gone on to do some mobilization so you
can see they’re just doing some torso twists at the minute just looking to
mobilize those major joints which we’re going to be using in the most strenuous
activities to come, you can see they were finishing off with some squatting and
some overhead press in there to engage those hips, the knees and the shoulders
there and overhead press with your torso again so your core structure being
utilized as well. We’re starting off the workout working on the legs so your largest muscle groups in the body and what we’re just doing here is just
showing you how to adjust a squat route which is one of our newest pieces of
equipment in the centre. We need to make sure that Mike in this instance is in a comfortable position to dip under the bar and create a shelf with his shoulders rather than his neck, so you can see there what he’s doing is trying
to get the bar in a nice comfortable position across his shoulders once he’s
created that position by retracting his shoulder blades so bringing the shoulder
blades closer together he can now walk out of the rack and he’s now gonna look
to squat down to around about 90 degrees which he improves upon as the reps go
forwards you can see though he’s getting two parallel in which he’s engaging his
glutes, his hamstrings and his quadriceps all in the one movement. So Sophie who you know I mean we can all see she’s got very good technique here with her squat gets a
little bit deeper in the squats was engaging more muscle fibres here and is
showing you that it isn’t just for males using our squat rack great exercise for
females too. Now a simpler version if we’re not quite ready to use our squat rack is using a goblet squat using the kettlebells and Mike and Sophie
were just showing us how to do that. Moving on to our chest we can see Mike
is demoing some chest presses in an incline position using our bench and
some dumbbells, note we’ve tucked his shoulders a little bit just to protect
them. Often we can get quite a bit of irritation in our chest from doing that
movements as a female we sometimes feel uncomfortable developing our chest or
working on our chest directly so what I’ve just done here I’ve just paired a
bit of a chest press with a side lunge. That way, what Sophie’s doing is as much
as she’s doing a chest press so she’s engaging her chest muscles and also the
back of her arms because she’s extending them so the triceps are working we’ve also
added in a side lunge to it but working on the inside and outs of the thighs
simultaneously. Mike has gone on and then he’s doing a shoulder press
and Sophie again from a similar vein what we’ve just chatted about she’s
doing me sure the press with a neutral raise this time but she’s also
added in a what we call a reverse lunge to utilize her legs as well, so if we’re
short on time you can combine lower body and upper body exercise together. Mike showing us an advanced movement for developing his back so a pull up which
requires a great deal of upper body strength. Don’t worry if we’re not quite at that
level at present you can use something such as a lat pulldown machine which
Mike’s gonna do now for us. Note he’s pulling the bar to his sternum so he’s
pulling the bar from the reason I’ve encouraged Mike to do that is because
it gives one a greater contraction for his lat and the width of his back he’s
trying to work on but also it’s much safer to pull to the front. He’s also demoing the a mid pull which he’s gonna work on his trapezius so the
middle of your back. Which is great with that bit of
equipment because you can do two exercises with the one bit of kit. Sophie’s doing very, very similar here but what we’ve done with Sophie we’ve
done them from a standing position using our cables just to show you that what
you can do with that equipment. The reason for doing them in a standing position
is we’re going to engage our core alot more. So again if we’re short on time if
we’re doing a quick workout if we’re doing circuit style training. We are demoing some crunches here Mike and Sophie and I’m demoing a more advanced version you’ll
see Mike and Sophie did it from the floor, I’m doing from the exercise ball which
places you’re in a bit of an unstable environment more challenging so it takes
a bit of practice but once you can master it, it’s a great exercise for
advanced in your abdominal exercises. Another great one is some planking
movements though so you notice they started on the forearms and then moved
on to full pressed position where the supporting the whole body weights. Moving onto some gun training with Mike so he’s working on those biceps here we’ve just
shown a bilateral curl and now he’s moving on to a unilateral curl so he’s
using one arm at a time just to give you a bit of variation and show you how can
change up your training. Moving on to the back of the arms we’ve got Sophie here doing a tricep pushdown, a basic exercise and then an effective exercise for doing
the back of your arms. A more advanced one would be a narrow grip push-up
which Sophie’s now doing as I say it’s an advanced movement but great to build
– once we have mastered. Following that workout we would then recommend a little bit of a cool-down again on the cardiovascular machines
followed by some static stretching of the muscle group you just worked to
complete the workout.