An introduction to improving physical wellness at sea
Take the challenge
Improving your physical wellness with our 21 day challenge
For this cycle the challenge is to follow a structured workout plan for 21 days. To make things interesting, challenge your friends on board or your family back home to join you.
- For seafarers, the workouts are ship friendly and don’t require any equipment.
- For those stuck in the office in Zoom meetings every day, the workouts can easily be done in a lunchbreak or before you hit the office chair in the morning.
- For families, it’s easy enough to do the workouts before your morning shower or dropping the children at school. Even better, try to involve the kids in the challenge and think of a way to reward them if they succeed.
It’s as easy as this: do three moves, three times per day for 21 days, and end each daily session with three minutes on mindfulness.
Workout instructions
- Complete the listed moves for a day.
- Now do two more sets.
- Rest for 60 seconds in between each set concentrating on your breathing.
- Once done, sit in a comfortable position.
- Sit up straight and try to focus on your breathing for three minutes.
- You’re all done!
NOTE: IF THE EXERCISES ARE TOO STRENUOUS, REDUCE THE NUMBER OF REPETITIONS – focus instead on creating a habit of doing a reduced regular daily workout. It’s important to listen to your body! If there is any medical reason for you not to do an exercise, change things up and decide on exercises you are comfortable doing.
