Bedridden Exercises

Depending upon your circumstances you might someday find yourself bedridden due to one of the following reasons:

• You might be elderly.
• You might be recovering from surgery.
• You might have a chronic illness.
• You might have a severe injury.
• You might require palliative care.
• You might have a disability.

For whatever the reason, in such circumstances you may be looking for exercises that you can do in bed so that your muscles don't atrophy and so you can remain mobile and healthy once you are no longer bedridden. Some people may also keep dumbbells or similar exercise equipment next to their bed for the purpose of exercising, but let's assume that you don't have anything like that handy.

Therefore the following list of exercises was made for people in such circumstances:

1. Leg lifts: Lift one leg at a time, hold for a few seconds, and then lower it back down. Repeat with the other leg.
2. Ankle circles: Rotate each ankle clockwise and then counterclockwise to promote circulation and flexibility.
3. Knee bends: Gently bend and straighten each knee, holding for a few seconds in the bent position.
4. Arm raises: Lift each arm slowly towards the ceiling and then lower it back down.
5. Hand squeezes: Squeeze a soft ball or rolled-up towel (or a blanket / pillow) with your hands, hold for a few seconds, and then release.
6. Neck stretches: Gently tilt your head to one side, hold for a few seconds, and then switch to the other side.
7. Shoulder shrugs: Raise both shoulders towards your ears, hold for a few seconds, and then relax.
8. Abdominal contractions: Tighten your abdominal muscles as if trying to bring your belly button towards your spine, hold for a few seconds, and then relax.
9. Deep breathing exercises: Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.
10. Pelvic tilts: Tighten your abdominal muscles and gently tilt your pelvis upward, hold for a few seconds, and then relax.

Notes

Obviously don't do any of the knee exercises if you have a knee injury, for example. If you know you have a problem area, skip any exercises that puts too much strain on that body part.

If any of the exercises hurt then don't do them. This isn't a "no pain, no gain" situation. It is better to err on the side of caution here.

The goal here is to improve circulation, maintain muscle strength, and prevent stiffness.

If you are concerned about any of these exercises and whether they are safe I recommend consulting a physician first and see which exercises that they agree are best suited to your situation. They may also be able to suggest a physical therapist who can provide additional exercises that are suitable.

Easter Egg Archery Hunt and other Spring Archery Activities

Do you have spring fever? And archery fever? Time to go shoot some things for fun...

1. Easter Egg Archery Hunt: Organize an Easter-themed archery hunt where participants shoot at colorful Easter eggs hidden throughout the area. Each egg can contain a small prize or candy, adding an extra element of fun to the archery practice.

2. Flower Target Shooting: Set up flower targets made from paper or cardboard with colorful floral designs. Participants can aim at these targets, and hitting specific flowers can earn them points or rewards.

3. Seasonal Animal Targets: Create targets shaped like springtime animals such as rabbits, birds, or butterflies. Shooting at these targets adds a seasonal touch to the archery practice and can make it more engaging and visually appealing.

4. Spring Archery Picnic: Pack a picnic basket with springtime snacks and refreshments and enjoy a picnic at the archery range. Set up targets nearby and take turns shooting while enjoying the beautiful weather and scenery.

5. Nature Photography with Archery: Combine archery practice with nature photography by setting up targets in picturesque outdoor locations. Participants can take turns shooting while capturing photos of the spring landscape and wildlife.

6. Archery Nature Walk: Take a leisurely nature walk through the springtime scenery, pausing along the way to set up targets and practice archery at various spots. It's a great way to enjoy the outdoors while honing archery skills.

7. Spring Archery Challenge Course: Design an archery challenge course with different obstacles and shooting stations themed around springtime elements such as blooming flowers, hopping rabbits, or chirping birds. Participants navigate the course and shoot at targets along the way, testing their accuracy and agility.

8. Springtime Archery Games: Play fun archery games with springtime themes such as "Blossom Blast" where participants aim to hit flower-shaped targets, or "Spring Fling" where players compete to shoot at moving targets representing springtime animals.

 

Sign up for archery lessons in Toronto by contacting cardiotrek@gmail.com. Don't wait, prebook your archery lessons today! 

Archery Lessons Availability for March-April 2024

Due to other obligations during March and April 2024 I will only be available to teach archery on weekends, up until April 23rd. No weekday time slots are available during that time period.

Starting on Wednesday April 24th I will once again be able to teach on weekdays, at least until September.

If you're planning to book archery lessons this year for yourself or a loved one I recommend doing it sooner rather than later so you can claim the best time slots. I have a hunch this summer will be very busy (hotter summers tends to be busier).

Contact cardiotrek@gmail.com to schedule your archery lessons today.

Boxing Accessories for Training

Whether you're an amateur, semi-pro or professional, there's a lot of equipment out there for boxers to train with, with a wide range of options for various budgets.

And you don't have to necessarily buy them in a store. You could just make your own.

1. Boxing Gloves: Padded gloves worn on the hands for protection and striking during training and sparring sessions.
2. Hand Wraps: Elastic or cloth wraps worn around the hands and wrists to provide support, stability, and protection against injuries.
3. Punching Bag: Heavy bag filled with sand, fabric, or other materials, used for practicing punching, kicking, and striking techniques.
4. Speed Bag: Small, air-filled bag attached to a rebound platform, used for improving hand-eye coordination, rhythm, and speed.
5. Double-End Bag: Small, air-filled bag suspended from both the ceiling and the floor, used for developing timing, accuracy, and reflexes.
6. Focus Mitts/Pad: Padded targets held by a coach or training partner, used for practicing combinations, accuracy, and power punches.
7. Thai Pads/Kicking Shields: Thick, padded targets held by a coach or training partner, used for practicing kicks, knees, and elbow strikes.
8. Medicine Ball: Weighted ball used for strength training, core exercises, and dynamic movements to improve power and explosiveness.
9. Jump Rope: Cardiovascular exercise tool used for improving footwork, agility, coordination, and endurance.
10. Headgear: Protective gear worn on the head and face to reduce the risk of cuts, bruises, and concussions during sparring sessions.
11. Mouthguard: Moldable mouthpiece worn over the teeth to protect against dental injuries and absorb impact during training and competition.
12. Boxing Shoes: Lightweight, high-top shoes with ankle support and a non-slip sole for traction and mobility in the ring.
13. Boxing Ring Timer: Electronic timer used to track round durations, rest intervals, and workout sessions during boxing training.
14. Heavy Bag Gloves: Padded gloves with wrist support and extra padding for hitting heavy bags with greater force and impact.
15. Boxing Hand Pads: Padded mitts worn on the hands for catching and blocking punches during partner drills and pad work.
16. Boxing Groin Protector: Protective cup worn by male boxers to shield the groin area from impact and reduce the risk of injury.
17. Boxing Timer App: Smartphone or tablet application with customizable round lengths, rest intervals, and audio cues for timing boxing workouts.
18. Reflex Ball: Ball attached to an elastic band or headband, used for improving hand-eye coordination, reaction time, and accuracy.
19. Boxing Tape: Adhesive tape used to secure hand wraps, protect skin, and provide additional support to joints and injuries.
20. Body Protector: Padded vest worn by coaches or training partners to absorb punches and body shots during sparring sessions.
21. Boxing Ring/Cage: Enclosed space with ropes or barriers, used for sparring, training, and competitive bouts in boxing gyms and arenas.
22. Boxing Target Stick: Long, padded stick with targets or pads on each end, used for practicing striking and defensive techniques.
23. Speed and Agility Ladder: Flat ladder-like device placed on the floor for footwork drills, agility training, and improving coordination.
24. Boxing Mitts Stabilizer: Adjustable strap or hook-and-loop closure system used to secure focus mitts and prevent them from shifting during pad work.
25. Boxing Water Bottle: Portable, reusable bottle for staying hydrated during boxing workouts, training sessions, and competitions.

Swimming Accessories

Going on vacation this winter? Maybe someplace sunny where you can swim? Consider your options when it comes to swimming accessories.

1. Swim Cap: Helps to keep hair out of the face and reduces drag in the water, improving hydrodynamics and comfort during swimming.
2. Goggles Case: Protective case for storing goggles, preventing scratches, and prolonging their lifespan.
3. Swim Towel: Absorbent towel for drying off after swimming, available in various sizes and materials for added comfort and convenience.
4. Waterproof Phone Case: Protective case for keeping smartphones dry and safe while swimming or near water, allowing for music playback or emergency communication.
5. Swim Bag: Durable bag for carrying swim gear, towels, and personal belongings to and from the pool or beach.
6. Kickboard: Buoyant foam or plastic board used for flotation and upper body isolation exercises during swim training.
7. Swim Fins: Short fins worn on the feet to increase propulsion and speed, improving leg strength and technique.
8. Pull Buoy: Flotation device placed between the legs to elevate the hips and legs during swim training, isolating the upper body muscles for improved strength and technique.
9. Hand Paddles: Plastic or silicone paddles worn on the hands to increase resistance and propulsion, enhancing upper body strength and stroke efficiency.
10. Nose Clip: Small clip worn over the nostrils to prevent water from entering the nose during swimming, reducing the risk of discomfort or sinus issues.
11. Ear Plugs: Soft silicone plugs inserted into the ears to prevent water from entering, reducing the risk of ear infections and discomfort.
12. Swim Snorkel: Breathing apparatus worn over the face to allow swimmers to breathe continuously while keeping their face submerged, improving body position and stroke technique.
13. Waterproof Watch: Timekeeping device designed to withstand water exposure, allowing swimmers to track workout duration and monitor performance metrics.
14. Swim Shirt/Rash Guard: Lightweight, quick-drying shirt worn for sun protection, reducing the risk of sunburn and skin damage during outdoor swimming.
15. Swim Cap Ear Guards: Soft silicone attachments that fit under the swim cap to protect the ears from pressure and discomfort during extended swim sessions.
16. Swim Goggles Anti-Fog Spray: Solution applied to the inner surface of goggles to prevent fogging and maintain clear vision while swimming.
17. Swim Parka: Insulated, water-resistant jacket worn before and after swimming to keep warm and dry in cold weather conditions.
18. Waterproof MP3 Player: Portable music player designed for underwater use, providing entertainment and motivation during swim workouts.
19. Swim Training Log: Journal or notebook for tracking swim workouts, goals, and progress over time, facilitating accountability and motivation.
20. Swim Training Equipment Bag: Compact bag for storing swim training tools such as fins, paddles, and snorkels, keeping gear organized and easily accessible.