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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