Thriving Well


A large number of us have created bucket lists for ourselves. Some create ones with long-term goals that must be concurred, while others add in New Year resolutions. One of the most popular wishes to be incorporated in any bucket list is ‘fitness’. Here are six fitness goals that could be part of your bucket list and how you can get yourself ready for them.

06 Dec 2019
Complete a 10KM Run

If you are just starting out, then signing up for a full 42km marathon might not be the best option for you. A much lesser distance like 5KM or 10KM runs are more optimum. It is also wise to prepare in advance for these shorter runs by training as it can reduce the risk of unwanted injuries to your body on race day.

Training should ideally begin with two 30-minute runs on every other day during the weekdays, and a long run on the weekend. Try to expand the distance covered in each run by not more than 10 percent from the week before as you progress. Remember to also sign up for a run that is 3 months in the future so it gives you sufficient time to train with a group.

This might not be new information to you but training for a run can benefit you in many ways such as improve cardiovascular fitness and body strength, as well as aid weight loss. Completing a run would also give you a feeling of accomplishment which will help boost your mental health.

Cease 20 Push-Up Repetitions

Push-ups are regarded as one of the best exercises to build body strength as it targets the chest, shoulder, arms and makes your core stability better. If you have never attempted push-ups before, try to start with a modified version. For instance, perform the exercise using a wall or a low bench as support, or place your knees on the ground. When doing push-ups, be sure to keep your back straight, abdominals locked, and your lower body down. Make sure your chest reaches the floor completely without allowing your torso to hit the floor.

Try to gradually lift yourself up on your toes and perform a traditional form of push-ups as you gain strength. Always remember to increase the reps every day until you hit the target of 20 repetitions. After that, you can move on to try different varieties of push-ups that boost the strength of other muscle groups in your body. Some of the variations you can attempt are side-to-side push ups, clap push-ups, Spider-Man push-ups and pike push-upsA fundamental exercise in building basic body strength, push-ups help to tone your chest, shoulders and arms, while improving core stability. If you have not previously performed push-ups, begin with a modified version. This can be done using a wall, a low bench, or with your knees on the ground. When performing a push-up, keep your back straight, abdominals tensed, and your hips and rear end down. Ensure that your chest touches the floor completely without allowing your midsection to drop to the floor. 

Stay in a Plank Position for 3 Minutes

Remaining stationary in a plank position truly tests your full body stability. It is the perfect fitness plan for you as it aids in avoiding injury, eases motion and improves strength. Kick off this routine by staying in a plank on your elbows and knees for 10 to 15 seconds if you have never tried forearm plank before. As you progress, opt to use your forearms and slowly increase hold time until you reach your goal of 3 minutes.

Planks build your shoulder stability and core strength. In order to enhance your planking ability, include other core exercises like reverse crunches, Russian twists and hanging leg raises in your fitness plan.

Trek a Mountain

Going on a hike up a mountain trail or climbing to the peak of a mountain require both body and mental strength. Sufficient preparation and training are needed as this body building workout involve cardiovascular fitness, as well as the strength of the leg and core. Your fitness plan to successfully hike a mountain should start with cardio training like distance-running, stair-climbing and hill-walking.

Gradually, add in some weight training and core exercises to the regime such as squats, lunges and step-ups. Once you feel that stair-climbing gets too easy for you, challenge the routine by changing the height climbed by skipping steps as you move up.

Embark on Bodyweight Training 

Weightlifting is created to improve muscular power, coordination, speed and stabilisation of joints. It is common to have weightlifting added as part of an athlete’s fitness plan. If you are someone who has only done minimum weightlifting or never before, then the goal for you is to lift your own bodyweight first. All that is required to achieve this is a lot of discipline and consistency.

Once you can easily lift your own bodyweight, you can then shift to lifting actual weights. This should be coupled with fitness goals like body building or weight loss. For each exercise, you should complete 15 reps of 3 sets using weight that is challenging enough but not too heavy till it ruins your form.

Completing Unassisted Pull-ups

If you have noticed, we tend to perform movements that is focused more on pushing instead of pulling in our daily routines. This causes upper-back weakness and neck pains. One way to rectify this is to perform pull-ups as it can correct that imbalance and aids in strengthening back and bicep muscles. If you cannot achieve a single pull-up, then opt for a fixed-arm hang as a start.

To do a fixed-arm hang, place yourself on top of a box or bench underneath a pull-up bar. Grab the bar, palms facing away from you, and jump. Ensure that your chest is always close to the bar and hang in that position for as long as you can. When you feel yourself losing your grip and moving downwards, lower your body slowly across three to five seconds until your feet touch the box once again. Your goal here to complete 5 repetitions of 10 seconds each. Once you get the hang of this exercise, challenge yourself by adding resistance band pull-ups to the mix. As you gradually get stronger, slowly push yourself to try unassisted pull-ups.

As a whole, the majority of these bucket list fitness goals only need strict preparation for the body and mind. As such, you can practice them in no time by having the right attitude and determination.