We all want to be in shape, and most probably wanting to have a
good stamina. I try my best to at least exercise once a week, but my ideal
routine would be 2-3 times a week.
On my previous post, I’ve mentioned I went to have my back
fixed. It’s a process, but we’re getting there. I was told to restrain any
heavy exercise that include the lower part of my body, which includes, running,
jumping and heavy lifting.
So, first I would do some warm-ups, to wake my muscles, lol.
After a good 10 minutes or so, I then start my exercise routine. Below are some
simple workout routine I do that you can try. (Disclaimer: I’m no expert, but
you’re not limited to the ones mentioned below)
1. Planking
(30secs – 1min) 1 sets
2. Sit-ups: 2
sets x 15-20 reps
3. Leg raises:
2 sets x 15-20 reps
4. Side Plank :
1 sets x 15-20 reps
5. Squats: 2
sets x 15-20 reps
6. Lunges : 2
sets x 15-20 reps
For the life of me, I can’t do push-ups. Let me complete a 1 min
planking without feeling like the world hates my arms, then I will surely try
push-ups.
If you can do heavy exercise on your lower half, I suggest the
following:
1. Burpees: 2
sets x 15-20 reps
2. Star jump: 2
sets x 15-20 reps
3. Mountain
climbers: 2 sets x 15-20 reps
Did I mention that eating healthy is also important too? I love chocolates, and biscuits. I can eat them at every hour. But now, I know I can’t go on eating like that, or continuing this lifestyle. For lunch and dinner, I usually eat economy rice, but mostly the dishes I used to choose weren’t healthy. I love taking fried chicken cutlets, because it’s filling. Now, I try my very best to cut down those fried stuff, especially fried chicken and Mac’s !! Instead, now I eat more veges and fruits. Most importantly, drink more water! Hydrate yourself. Keeping my bottle refilled always, helps me drink more. I don’t want to lug around heavy water bottles!"What you are is what you eat"
That’s all from me today, bring on your yoga mats and let’s get in shape together!
I had
a lower backache on and off for about a year or so. It got more often as I
ignored it more. It is more of a sore pain. It happens when I sleep on soft
beds because growing up, I used to sleep hard beds. It also happens when I sat
or stand for too long. Like when if there’s a roadtrip or food hunting, I will
get a sore back at the end of the day, possibly. Few months ago, I would like
to say around April, I came across a spine awareness booth, and got my spine
checked by a chiropractor, it was a general check, and I had a slightly curved
spine. Fast forward to September, I did a little bit of research on
chiropractic clinics. There were many in KL. So, I came across Aligned,
situated in Sri Hartamas.
Aligned clinic
That place, Sri Hartamas, was such a posh area! The area is filled
with Korean everything. There’s restaurants, laundry shops, convenient store,
you name it. Anyway, I had my appointment booked with Dr. Adeline.
Dr. Adeline Ho
She’s very
nice, and you won’t feel awkward, lol. Anyway, it was on Saturday, and don’t worry,
it won’t take long, if you’re planning to get your spine checked. I would say,
it took about 30 minutes? So, for the first appointment, you will have to change
your top into a gown, so then she will get a weird round thermometer thingy to
check your spine, and she will examine your spine to get a general idea. Before
that, you will fill in a form, what problems youre facing, when you had your
pain, etc.. So she will get on from there. At the end of the appointment, I
booked the treatment the next day, which is Sunday, and I need to get a picture
of my spine first, to really know what’s going on.
On
Sunday morning, I took the x-ray, which is only 15 minutes drive from the
clinic. Don’t worry about parking, if youre wondering, its free on weekends.
So, the x-ray was fast too, I would say it only took about 10 mins? Then I head
straight to the clinic. She examined my spine and explain to me whats going on.
I regretted I did not took a picture of my x-ray. Anyway, she pointed out that
my left pelvis is slightly facing outward or inwards, I can’t remember. Then she
showed me my cervical spine. its really not looking normal compared to the
ideal spine.
This x-ray is not mine, but my cervical kind of look like that?
So she
suggested to treat my pelvis first, and slowly work from there. It was not
painful at all. I assure you, but I got sore after the treatment, and again,
the treatment only lasted for 30-40mins. I was advised to iced it before I sleep
and after I Woke up for 10 minutes, no running, or any aggressive exercise on
my lower half, no processed food, and loads of water, fruits and vegetables. So
I guess bye, MCD.
