FITNESS
IN THE
WATER
Water is a natural resistance trainer. Stay in a safe, shallow area, use controlled movements, and breathe deeply.
1. BALANCE AND REACH Stand on one leg, with the supporting knee slightly bent. Reach one arm forward and the other back. Hold for 20-30 seconds, then change sides.
2. SINGLE-LEG KNEE DRIVE Stand on one leg and draw the opposite towards your chest, then lower it with control. Do 15 reps on each side.
BEFORE
DINNER
1
TORSO TWIST
Stand tall with your feet hip-width apart. Rotate your torso gently from side to side for 20-30 seconds. Keep the movement easy and controlled.
2
DOORWAY CHEST STRETCH
Place your forearms against a doorframe and step through gently until you feel a stretch across your chest. Hold for 20-30 seconds.
3
Wake up your body and restore some energy after a slow afternoon.
BUTT KICKS Stand tall and gently flick your heels towards your glutes. Continue for 30-45 seconds.
LEG SWINGS Hold a stable support if needed. Swing one leg forwards and backwards in a controlled range. Do 10-15 reps on each side.
BED PUSH-UPS Place your hands on the edge of a sturdy bed. Keep your body in a straight line, lower your chest towards the bed, then press back up. Do 10-15 reps.
Along the
SHORELINE
Walk barefoot only if the surface is safe and comfortable, then add these movement boosts.
01 02 03
HEEL-TO-TOE WALK Walk in a straight line, placing your heel directly in front of the toes of the other. Take 20-30 controlled steps.
BEFORE BED
SIDE WALKS With your knees slightly bent, step sideways for 20-30 steps, then return in the opposite direction.
LEGS UP AND BREATHE
Lie on your back with your legs resting up a wall. Relax your shoulders and breathe deeply, inhaling through your nose and exhaling through your mouth. Continue for three to five minutes.
HOLIDAY MOVEMENT
TIPS
HYDRATE OFTEN
APPLY SUNSCREEN FIRST
MOVE EVERY DAY
DISTANCE WALKING Enjoy a steady, brisk walk for 20-30 minutes, or for as long as feels comfortable.
Slow down and signal to your body that it’ s time to recover.
AUGUST 2026 / INBOUND SA 67