Page 15 - 2021 - Q3 - Minerva in Focus
P. 15

Stay Fit



           Exercises to enhance
           your strength



           Fitness activities are intended to im-
           prove or maintain good physical con-
           dition. Fitness and health are closely
           related. Many elements are essential
           in  maintaining  good health:  healthy
           food, sufficient movement, adequate
           rest, and avoiding stress.
           Many seafarers will say that they are
           physically active the whole day, climb-
           ing stairs, lifting, pulling, etc. However,
           the important thing is to do specific
           exercises to maintain optimum lev-
           els of stamina (aerobic endurance),
           strength, and flexibility.
           In this Minerva in Focus issue, we will
           present three exercises that will help
           seafarers enhance their strength.

















           Exercise 1:                     Exercise 2:                        Exercise 3:
           Push-ups                        Crunches                           Wall squats

           Min: 5 repetitions              Min: 30 seconds                    Min: 30 seconds
           Max: 20 repetitions             Max: 120 seconds                   Max: 160 seconds

           Lie down on your stomach. Place your   Sit on the floor with your back straight.   Stand about 60 cm away from a wall,
           feet slightly apart and your hands   Place your feet flat on the floor and slight-  facing away from the wall, with your feet
           directly under your shoulders. Your   ly apart. Bend your knees. Lean back until   slightly apart and toes pointing forward.
           hands should be flat on the floor.   your outstretched hands are on top of   Bend your knees and hips at an angle of
           Push up on hands and toes. Breathe   your knees. Hold this position for as long   about  90°.  Push the  lower  part of your
           in as you lower your chest to the floor   as possible with a straight back.  back against the wall. Hold this position
           again. Hold this position for a short                              for as long as you can.
           while, and breathe out as you push
           up again.

                                           “Guidelines for Fitness Onboard Merchant Ships” is part of ISWAN’s series of practical
                                           guides for seafarers in the maritime industry. This article was published by the Inter-
                                           national Seafarers’ Welfare and Assistance Network (ISWAN), a charitable membership
                                           organization that promotes and supports seafarers’ welfare worldwide.
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