STEPS TO GETTING BACK TO FITNESS

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Only do this if you feel ready, and do not do more than you have to - remember after a lengthy "lay off" you should ease back (and remember, everyone else in in the same situation). The golden rule is STOP when it gets too tough!!

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If this feels too difficult, or not, the very best exercise you can get to play walking football is ................................. WALKING (now there's a shock!!), a brisk walk is as useful as jogging (and less painful on the joints), but even a leisurely walk helps massively!!

We are lucky to live where we do, so take advantage of it (and any good weather) and not only will it help physically but also will make you feel good (great for mental health) too!!

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WARM UP/ EARLY STAGE

This warm-up routine should take at least 6 minutes.

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March on the spot: keep going for 3 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft

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Heel rotations: aim for 10 heel rotations in each direction

For heel rotations just roll the ankles around, using alternative ankles and also going clockwide and anyi clockwise.

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Knee lifts: aim for 20 knee lifts in 30 seconds

To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

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Shoulder rolls: 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

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Knee bends: 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

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NEXT STEPS (ONLY WHEN YOU FEEL 100% READY!!)

Burn calories, lose weight and feel great with this 10-minute cardio workout routine for aerobic fitness.

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Rocket jumps: 15 to 20 repetitions (reps)

For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.

Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat.

For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

 

Star jumps: 15 to 20 reps

To do a star jump, stand tall with your arms by your side and knees slightly bent.

Jump up, extending your arms and legs out into a star shape in the air.

Land softly, with your knees together and hands by your side.

Keep your abs tight and back straight during the exercise.

Squats

As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.

Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor.

Keep your back straight and don't let your knees extend over your toes.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

 

Tap backs: 15 to 20 reps

To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement.

Look forward and keep your hips and shoulders facing forward. Don't let your front knee extend over your toes as you step back.

For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

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Burpees: 15 to 20 reps

To do a burpee from a standing position, drop into a squat with your hands on the ground. 

Kick your feet back into a push-up position. Jump your feet back into a squat and jump up with your arms extending overhead.

For an easier burpee, don't kick out into the push-up position and stand up instead of jumping.

Now cool down with a short stretch routine for around 4-5 minutes