As soon as the temperatures drop, cycling is a long way off for most of us. But spring is sure to come! In order to stay fit and well, it is important to be active even during the cold season. Sandra from Eurobike has put together five simple exercises for you. Each of them can be perfectly integrated into everyday life. We also have helpful tips and tricks for a healthy immune system for you!
With this in mind: stay fit and have a good start to the new cycling season!
In this exercise use a table, sturdy chair or windowsill as a fitness machine. Support yourself with your hands shoulder-width apart on a table etc. Then push yourself off the table, and lower yourself down again. Repeat this exercise 10 times. Depending on how wide you support your hands, different muscles in the arms and shoulders are trained.
Important: The back should be straight during this exercise. There should be no hollow in the back.
A classic exercise that trains your whole body. Stretch your arms palms down straight in front of your body. Legs are hip-width apart. Now send your hips back as your knees bend. The arms stay outstretched and the back straight. Repeat this exercise 20 times.
Take note: Your knees should not protrude over the tips of your toes; otherwise you may experience knee pain.
This exercise focuses on your thigh and buttock muscles. Stand with your feet hip-width apart, with your back to the wall, about a step away from it. The feet should turn slightly outwards. Then lean your back against the wall and slide down until your legs are at a 90-degree angle, keeping your feet in the starting position. Press your back completely against the wall to avoid a hollow back.
Hold this position for 30 seconds. You can increase the duration of this exercise daily.
You need a sturdy chair for this exercise. First you stand with your back to the seat. Afterwards, squat down and rest your hands shoulder-width apart on the seat. Hold this position for 20 seconds or complete the movement 12 to 15 times.
It is also important that your back stays straight.
Start with a deep lunge. Keep your upper body straight and tense the abdominal muscles. Now bend the knee until you create a right angle between your calf and thigh. Hold the position for a few seconds before releasing it slowly. We also recommend repeating this exercise 12 to 15 times per leg.
Take advantage of the beautiful autumn and winter days to soak up some fresh air! Because even if it’s often difficult in the colder months of the year, fresh air and daylight work wonders for the body’s defences. Whether it’s a brisk walk, a jog or a day of skiing in the mountains, just 30 to 45 minutes of outdoor exercise has been proven to increase the number of antibodies. Exercise in fresh air also lifts the mood.
You will see: your mind and your immune system will thank you.
All those who like to sleep have a reason to be happy. Because sufficient sleep not only ensures an alert mind, but also a strengthened immune system! The reason for this: during the night, the body produces important immune cells that protect it from harmful bacteria and viruses. The ideal amount of sleep for adults is between seven and nine hours. But the same applies - quality over quantity. Because not only the duration, but the quality of sleep is particularly important.
Good to know: The perfect room temperature for the bedroom is 16 degrees Celsius.
Sufficient vitamins, fibre, little fat and sugar in moderation. In theory, most of us know how a healthy and balanced diet works. Unfortunately, it looks different in practice. Too often stress and life influence eating behaviour, and more unhealthy dishes end up on the plate. And this despite the fact that diet has a significant impact on mental and physical health.
Tip: Always create a weekly schedule on Sundays. At this point, you will probably already know which appointments are coming up in the week and you will be able to plan meals better. You also have an overview of the dishes and see whether the diet is balanced and rich enough in vitamins.
Metabolism, digestion, immune system, blood circulation…and this is by no means an exhaustive list of all bodily functions that rely on fluids. Because we can only repeat it: drinking enough is essential when it comes to staying healthy. It should be at least two litres a day. Those who do sports have to drink even more. But it’s not only the quantity, but also the type of drink is crucial. Stay away from sweetened soft drinks and fruit juices. Instead, it is better to drink water and unsweetened tea.
Good to know: Sufficient liquid also counteracts the drying out of mucous membranes and thus maintains the natural protective shield against viruses.
With trained muscles and mental balance you can stay fit and flexible. Of course, you can increase the intensity of each exercise depending on your fitness. I hope you enjoy training.
If you want to do more exercises, prepare your calves & co for your first cycle tour!
