Parents use child strollers on a regular basis and some of us even go to the gym. Still some of us cannot go to the gym. This should not stop us from getting some good exercise and there is a very easy way to do this.
You can use your stroller as a fitness mechanism. The following exercises designed to be used with your stroller.
If you are in any doubt about your health, consult your doctor 1st. Before any exercise, it is a pretty good idea to stretch your muscles for 5 minutes to reduce the risk of damaging them. Try to warm up before exercising.
You can use any stroller. One of the most expensive is the stokke xplory stroller. Reseach stokke xplory strollers for further information.
Try to carry modest fitness weights, fitness stretch bands etc with you in carrier bag. These can come in useful when you stop and want to exercise your arms. It can be a good idea to bring other exercise equipment along and use it as you see fit.
This program will take in the region of 20 minutes. The time on each exercise might be varied depending on your fitness level. Do not exercise so hard that you struggle to breath.
Walking
Keep your back straight and shoulders back.
Do a 5 minute walk to warm up.
Power walk for two minutes.
Stroller Squat for 1 minute
Place your feet about one foot apart.
Arms and stroller should be close to your body.
Your knees and feet should be facing forward.
Assume the squat position.
Simultaneously move your arms and the stroller forward.
Pull the stroller back, then forward.
Keep your thighs parallel to ground.
Make sure your weight is in the heels of your feet.
Stand up straight.
Repeat for 1 minute.
Abs 1 minute
Stand erect and put both of your arms above your head.
Bend forward from waist around ninety degrees.
Tummy muscles should be kept tight throughout.
Stand upright again.
Do the same on the left hand side.
Repeat for the right side (similar to left side).
Repeat for 1 minute.
Power walk for two minutes.
Stroller lunge 1 minute
Begin by standing straight.
Feet at hip width facing forward.
Step forward one big step.
Make sure you can see your toes.
Keep your back straight and your shoulders back.
Bend your knees until one is more or less 1 inch above the ground.
Move up and forward and bring both of your feet together again.
Repeat with the other leg.
Do not lean too heavily on the handle bar.
Power walk for two minutes.
Kickback
Start by standing straight.
Your feet should be at hip width apart and facing forward.
From a standing position, kick back with the left leg and bring both feet together again.
Repeat 15 times at 1 sec intervals.
Repeat for the other leg.
Repeat eight times.
Repeat for right leg.
Repeat four times.
Repeat with the other leg.
The leg lift
Walk at a normal pace with your stroller.
Lift your legs higher than normal until your thighs are horizontal.
Do this for around two minutes.
Pushups
Use any park bench.
Position yourself behind the bench.
Take one big step back.
Lean towards the bench and hold on to it.
Start pushups.
Ten push ups is a good starting target.
Step-up this number as your fitness level increases.
Step-ups on kerbs
Find a kerb that is away from traffic.
Use the kerb like a stair master and step up and down while alternating legs on each step.
Proceed for two minutes.
Park Bench step-ups
If the kerb is not working you enough, use park benches instead.
Cool down/Stretching
Stretch each muscle as much as you can for approximately two0 seconds.
It will take about 20 minutes to complete all of the exercises. It might be necessary to increase the time you expend on these exercises as your fitness level increases.
Further information may be found at
Stokke Xplory Strollers
