When you’re feeling tired, sore or sluggish, the last thing you want to do is put on your running shoes and go for a run around the block.

As part of National Health and Physical Education Day (September 2^nd) we have put together three of our favourite workout routines to help you step into Spring. 

A bodyweight workout!
This workout routine uses your body weight, however feel free to change the amount of reps (how many times you do each exercise) depending on your fitness level.

• 20 Bodyweight squats.
• 10 Push-ups.
• 10 Walking lunges (each leg).
• 10 Dumbbell rows (use a milk jug or other weight).
• 15 Second Plank.
• 30 Jumping jacks.

This is one set – after you’ve completed each exercise, aim to repeat it all again!

A ‘surprise’ Cardio Workout
Exercise can be fun and flexible enough to fit into your daily routine. Try and find a playlist with all your favourite music and take some time out of your day to dance! The best part about dancing is that you can stick to a style, genre or just let the music lead the way – there is not right and wrong way with dancing.

Static Stretching for Flexibility
Being flexible makes a world of difference towards how well your body can perform when it exercises, as well as how quickly it can recover.  We’ve put together some of our favourite static stretches that are easy to use as a warm up, warm down or as a quick refresher when you’ve been sitting in front of the laptop all day!

• Shoulder Stretch: Place your right arm across the front of your chest – place your left arm against your right arm and apply enough pressure till you feel your shoulder blades stretch against the resistance of your right arm.  Repeat with your opposite arm and feel the tension ease in your shoulders!
• Adductor Stretch: Stand tall with your feet shoulder-width apart and keep your right foot in place.  Keeping balanced, step your left foot out to the side and lower your body till you feel a stretch in your glutes, hamstrings and hip flexors. 
• Quadriceps Stretch: Stand tall holding or leaning to an object to keep your balance.  Grab your foot behind you and pull it towards your back. Repeat with the opposite leg.

Change it up and use these static stretches as you need them – it’s always important to keep warm and limber before you exercise!

Regardless of whether you’re a world class athlete or just trying to create healthier habits for you and your loved ones, there are a range of different exercises and routines to choose from that could really make a difference to you and your lifestyle.  

Diet and nutrition are an important part of fueling your activity this National Health and Physical Education Day, and if you feel like your energy levels have been suffering recently, supplementation with Ubiquinol could be the key to unlocking better performance.  As a lipid-soluble antioxidant, Ubiquinol is essential for energy production in the cells of our body and provides protection against inflammation and oxidative stress.

However, as we age, our body’s ability to produce CoQ10 declines, as does the ability to convert it into Ubiquinol – so if you’re feeling drained, there’s a good chance your Ubiquinol levels are depleted. Combined with the effects of the summer heat, this can leave you feeling tired and unproductive. Consider Ubiquinol supplementation to help to support your natural energy levels and ensure you’re functioning at your best.

Always read the label. Use only as directed. If symptoms persist, consult your healthcare practitioner