Before I dive into this workout, let me share a bit about my background. You may not know this, but on top of being a Holistic Nutritionist, I am an experienced certified fitness coach who once co-founded GrillzandGranola, a fitness initiative that has served over 500 people globally during the pandemic by providing culturally attuned fitness experiences. Check us out featured in Google. We have since moved on but will always remember this experience.
Now back to the topic, mindful movement. I want to share more mindful movement tips to get our community stronger. Whether you’re recovering from an injury, managing a chronic condition like lupus, or looking to prevent osteoporosis, especially after steroid use, starting your fitness journey can feel daunting. There was a time when I could only manage a short walk each day, but through perseverance, I’ve built a routine that not only strengthens my muscles but also protects my bones. I have suffered from life-threatening lupus flare symptoms, while affected my mobility, on top of having spinal stenosis. However, I feel stronger today with a focused movement plan.
Today, I’m sharing a simple 6-move leg workout that you can start today, anywhere, no matter your fitness level.
Let's get into it.
1. Forward Lunges: Forward lunges are a powerhouse move for targeting the quadriceps, hamstrings, and glutes while also engaging your core and improving balance. Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Push back up to the starting position and alternate legs.
2. Single Leg RDL (Romanian Deadlift) with Knee Drive and Lateral Leg Lifts: This combination move not only challenges your balance but strengthens your back, hips, and legs. Start by balancing on one leg, hinge at the hips to lower your torso as you lift the other leg behind you. Drive the knee up as you return to standing, then perform a lateral leg lift. Repeat on the other side. This move is excellent for activating the stabilizer muscles around your hips and lower back.
3. Squat Jumps: Incorporate squat jumps to improve bone density and add a cardiovascular challenge to your workout. Stand with your feet shoulder-width apart, squat down, and then explode upwards into a jump. Land softly and descend back into your squat for a seamless transition into your next jump. Basic squats work, too.
4. Lateral Lunges: Lateral lunges target the inner and outer thighs and offer a great way to enhance joint flexibility. Step to the side with one leg, bend the knee while keeping the other leg straight, then push off with the bent leg to return to your starting position. Alternate sides.
5. Skaters: Skaters are perfect for building cardio power and stability. Leap to the side landing on one foot, then hop to the other foot, mimicking a speed skater. Use your arms to help maintain balance and increase intensity.
6. Plank Knee to Elbow: Finish strong with a core-engaging plank that also challenges the upper body and hips. In a plank position, bring your knee toward the same-side elbow, squeezing your core. Alternate sides to maintain balance and core engagement.
Workout Structure: For the best results, perform each exercise for 8 repetitions and complete 3 sets. Take short breaks between sets to recover. Always start with a 5 to 10-minute warm-up to prepare your muscles and joints. This might include dynamic stretches or a brisk walk. End with a cool-down stretching session to reduce muscle soreness and enhance flexibility, focusing on your legs, hips, and lower back.
Steroid Use and Bone Health:
Long-term steroid use can increase the risk of bone loss and osteoporosis. Steroids, while helpful in reducing inflammation, can weaken your bones over time by slowing down the natural bone rebuilding process. This can lead to brittle bones, making you more prone to fractures. If you've been on steroids, it’s crucial to take steps to protect your bone health.
A sedentary lifestyle only adds to this risk. When you're inactive, your bones don't get the stimulation they need to stay strong. Weight-bearing exercises, like the leg workout in this post, are essential for building and maintaining bone strength. Even if you’re starting from a place where movement is tough, small, consistent efforts can make a big difference in protecting your bones and improving overall strength.
Disclaimer: If you are managing lupus or any other chronic health condition, it's important to be cautious with movement and exercise. Always listen to your body and consult with your doctor or healthcare provider before starting any new fitness routine, especially if you’ve been on steroid treatment or have concerns about bone health.
Conclusion: Building strength and protecting your bones is crucial, especially if you’ve faced health challenges or have used steroids, which can weaken bones over time. Start where you are, use what you have, and do what you can. Each move brings you a step closer to a healthier, stronger body. Remember, consistency is key—keep pushing, and you’ll see progress.
Glow strong,
Genny Mack
Holistic Nutritionist & Lupus Warrior
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