Quick 1-Minute Home Workouts for Stellar Fitness

Stay Active at Home with Tui Ora’s Mindful Movement

As winter approaches, the inclination to stay indoors increases. However, in Taranaki, there’s no need to be sedentary.

Health provider Tui Ora has introduced Mindful Movement, a weekly sequence of ultra-short fitness videos intended to keep families active without leaving the house.

About Tui Ora

“Tui Ora is a kaupapa Māori health and wellness provider in Taranaki. We offer a variety of services, including a GP service, smoking cessation, mental health and youth services,” according to Dr Dave Grant. “Our approach to health is holistic, considering the individual and their family as a whole.”

The Mindful Movement series features personal trainer Chance Hazel, who provides simple, accessible at-home exercises.

Easy at Home Exercises

Hazel explains, “I show very basic at-home exercises that anyone can do. It takes a minute or two for the kettle to boil, so why not use this time productively? You could do a few push-ups or squats while waiting.”

Fitness, according to Hazel, should not be limited to those who can afford a gym membership. “A gym membership can be an extra expense, especially with the current cost of living. These home exercise routines can be done for free by anyone.”

Use Household Items as Exercise Equipment

No special equipment is required for these workouts. “Grab a couple of cans of baked beans for shoulder press or bicep curls. You don’t need a set of dumbbells or fancy gym equipment. Anything with a bit of weight around the house, or even a rock from the garden, can be used,” Hazel says with a smile.

Raised in a sports-oriented household, Hazel wanted to provide a similar environment for her daughter. “I wanted her to understand the importance of exercise for overall health. She enjoys coming along to the personal training sessions,” Hazel shares.

Short, Effective Workouts

Each video lasts approximately a minute, making it easy to fit exercise into any part of your day. Grant explains, “Even small amounts of exercise throughout the day can have a significant impact on health and well-being.”

Movement isn’t only beneficial for physical health; it also has mental health benefits. “Moving our body is a protective factor against mental distress. So, being ‘too busy’ isn’t an excuse to skip exercise,” Grant warns.

Workouts for Everyone

The videos include exercises for pregnant women, older people, and children-friendly fitness activities. “When you take the kids to the playground, instead of sitting on the bench, you can push them on the swings or kick the ball around. Doing something, even small, is better than doing nothing,” Hazel advises.

There’s even a video on how to incorporate movement into your workday. “Take a 15-minute break with a workmate for a stroll around the block. This way, you’re also encouraging your colleagues to stay active,” Hazel suggests.

Embrace the Mindful Movement

Grant hopes that the region will adopt the Mindful Movement initiative. “We’re a kaupapa Māori service, and we’d love for families to be enthusiastic about this as much as we are,” he says.

Grant points out that the videos are gaining popularity. “Starting an exercise routine can feel overwhelming, but movement doesn’t have to be inaccessible. More families are starting to talk about it, and viewer numbers are increasing. It feels like more people are joining us to move their bodies more.”

Hazel expresses her pride in being part of the initiative. “I’m really proud to be part of this. I hope people start watching, get involved and give it a go. Exercise for yourself, your family, your children, and your health. Just get up and start moving.”

Glossary

Whānau — family

Kaupapa Māori — a philosophical framework based on Māori knowledge, skills, attitudes, values and worldview

Hauora — health

Hapū — pregnant

Kaumātua — elderly

Tamariki — children

Waka — canoe, vehicle