Page 23 - 2021 - Q2 - Minerva in Focus

Stay Fit

An exercise routine by Like many workers ashore, seafarers can lead very sedentary lives, but seafarers are
generally more limited in the ways they can exercise. All the same, it is still possible to
Giannouli Angeliki, keep active at sea.
Yoga & Pilates Teacher We can become fitter and maintain a healthy body by focusing on three key areas:
exercising regularly, eating healthily, and ensuring we get enough rest.
Love the process, and you will soon see results!

Warm-ups: 2 roundsv 1. Knee highs 2. Jumping Jacks 3. Squats

15 repeats
30-50 repeats
1 minute

4. Plank 5. Cross climbers 6. Pushups
15 repeats
for 30-60 sec
30 repeats
Core: 3 rounds Keep your shoulders above your Assume a plank position, then bring one Keep your elbows close to your ribs. Lower
knee up towards your chest and twist to-
and raise your body in one piece.
wrists, back straight, tighten your
buttocks and abdomen. You can put
wards the opposite elbow. Return the leg
your elbows down if your wrists hurt.
to the starting position.

Stretching: hold for 30-60 seconds 7. Back Stretch 8. Cobra 9. Forward bend at the wall/chair

Lift your chest, making sure you keep your
Cross your right ankle over your left
Keep your legs pelvis-distance apart,
shoulder blades back and down.
knee and try to lower your knee, tak-
knees straight, hands shoulder-distance,
ing a few deep breaths. Now switch
to the left ankle over the right knee
and repeat the exercise. Warning: be
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gentle. and try to push your chest to the floor.