Keep on walking and keep fit with leg exercises at home

Keeping fit and healthy is just a few steps away and you can do it anywhere even in your home...

Ramble Worldwide are passionate about the great outdoors and the wonderful world we live in; so we share the challenges that now face us all with the restrictions on social distancing and going outside. 

It's important that we help and protect each other and our communities. We ask that you strictly adhere to the Government's advice - stay safe, stay at home. We are here for you and offer our expertise to help support your mental and physical health.

Walking is free and one of the easiest ways to be active, lose weight and keep your mind and heart healthy. Even if you are stuck at home there are so many ways to keep those legs moving with fun leg exercises at home. Walk around the garden or walk around your home even walking up and down the stairs. 

For maximum impact you should walk briskly (at this pace you can still talk as you walk but not be able to sing the words to a song) for at least 10 minutes each day this will help build stamina, burn excess calories, maintain a healthy heart and positive attitude. Set a rhythmic pace by popping your headphones on and listen to your favourite music or a podcast as you walk. This will make leg exercises at home more fun too!

If you are planning a walking holiday it's important to get walking fit. As our clients know this will enable you to get the most out of your walking holiday experience apart from an excellent way to keep healthy. So use any spare time wisely by walking around and staying trim with regular leg exercises at home.

Prepare your feet and legs by trying to practice walking on similar terrain that you are likely to experience on your walking holiday.

Whether you are planning a walking holiday or not here are some great leg exercises for you to do in the comfort of your home to build up leg strength:

Squats

1. Stand with feet a little wider than hip width, toes facing in front        
2. Drive your hips back - bending the knees, ankles firmly positioned pushing your knees slightly open - as you...
3. Sit into a squat position whilst still keeping your heels and toes on the ground, chest up and shoulders back.

Forward and backward lunges

1. Stand with feet hip-width apart, engage your core, and take a big step backward. 
2. Activate your glutes as you bend the front knee to lower your body so that back knee lightly touches the ground while keeping upper body upright. 
3. Push front heel  into the floor to return to starting position. 
4. Repeat on the other side.

Glute Bridge

1. Lie face up on the ground, with your knees bent and feet flat on the ground. keep your arms at your side with your palms down.
2. Lift your hips off the ground until your knees, hips and shoulders form a straight line...
3. Hold your bridge position for a couple of seconds before easing back down.

Calf raises

1. Rest your hands against a wall or a sturdy object for balance. 
2. Raise your heels a few inches above the edge of the step so that you're on your tiptoes.
3. Hold the position for a moment, then lower your heels below the platform, feeling a stretch in your calf muscles

Remember during these difficult times we may leave our homes for one form of exercise, for example a run, walk, or cycle - alone or with members of your household. You should stay local and travel for essential purposes only and consider low risk activities. You should not go out if you are showing any of the COVID-19 symptoms. Parks and commons may be busy at this time with others using their daily exercise allocation, so if possible try and find a footpath, bridleway or less popular green space near your house. A perfect excuse to start walking but keep 2 meters apart from anyone outside your household. 

Don't forget to put comfy, supportive shoes or trainers on and you are one step closer to discovering the world is more beautiful on foot.

Ramble Worldwide, the walking experts with over 75 years' experience

Enjoy!