Image: Former NASA astronaut Susan Kilrain was the guest of honour as STEM Punks launched their Space 2101 program in Mackay last week. Photo Credit: STEM Punks Education

A total of 50 local school students got a taste of working in space as the Space 2101 program launched globally in Mackay last week.

The five-day program was facilitated by world-leading STEM education providers STEM Punks, teaching students skills in coding, design thinking, 3D design, innovation and creativity, all with the theme of living and working in space.

“We’re putting the kids into the future,” said STEM Punks CEO Michael Holmstrom.

“It’s all about giving them STEM skills in the context of space and then we use something called design thinking to get them to transform ideas into outcomes really fast.”

The students were given the scenario of producing a new module for a futuristic space station.

“In the end, they get a really creative mindset,” Mr Holmstrom said.

“It’s about problem-solving, and they basically use those STEM skills in a problem-based learning scenario to produce an outcome.”

The program also featured former NASA astronaut Commander Susan Kilrain who flew in from the USA to present with STEM Punks.

“She was there as a mentor, as a validator of the ideas, and to share her inspirational story about being blasted off into space,” Mr Holmstrom said.

Grade eight student Olivia Pearce has always wanted to be an astronaut and says meeting Ms Kilrain was inspirational.

“It really showed me that I could be an astronaut and that it is possible and if you do well in school and join clubs you’ve got opportunities,” Olivia said.

“I had quite a good chat with Susan, and she really told me that I could do it and it’s really good that I’m a female because that’s bringing more females into the field.”

Fellow grade 8 student Hunter McGeary agreed.

“That was amazing,” he said.

“First astronaut ever to come to Mackay apparently.

“I’ve just loved space and coding and programming, and I heard there was a lot of that with this program.

“We’ve mainly been learning programming, but we’ve done a bit of circuitry and 3D design which is cool.”

The Mackay program is the launch of a world tour for STEM Punks which will now head to Saudi Arabia, Dubai, Bahrain, UK, India and the USA.

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Holding a culinary feast within an immersive art gallery at an award-winning laneway sounds both ambitious and fascinating – it is also something that Crossroad Arts are introducing to Mackay next month.

The inaugural Laneway Art Dinner promises to be a cultural masterpiece where a nationally acclaimed guest artist will showcase his work, while guests enjoy a locally sourced hand-picked food offering.

Located at Fifth Lane in the heart of Mackay, watch how the stage will be set with an art gallery vibe for a two course-dinner which will further stimulate the senses.

The all-inclusive outdoor experience will feature dinner and drinks by Goanna Brewing and Joval Wine Group along with live music by Ruby Sue Music and a Crossroad Arts wearable art parade.

During the evening there will be a live art auction with works from a variety of renowned artists including Archibald Prize Finalist, Digby Webster who will also be the VIP guest on the night.

A Sydney-based artist with a career spanning 10 years, Digby Webster is an inspiring young man who has had is work exhibited as far afield as Japan.

He was also commissioned by Taste Media to paint images of the South Australian landscape which were then incorporated into the winning logo for the Special Olympics which was held in Adelaide in 2018.

Painting in the mediums of oil pastels and acrylics, his work reflects strong evocative colours together with an expressive visual language of his own.

An advocate for equal opportunities for people living with disabilities, Digby is also a member of Front Up, a disability led Arts and Cultural program initiated by Ability Options.

Through this program, he has exhibited several of his works at Barangaroo as part of the 'I Am Still Here' emerging artists exhibition.

Artbank and Australia Council for the Arts have also included his works in their collection.

Digby will be guest of honour at the Laneway Art Dinner and Artistic Director Alison Richardson says she is looking forward to introducing him at the event.

"Our Laneway Art Dinner is the first of its kind in the city heart's award winning Fifth Lane,” she said.

“We're excited to have accomplished Sydney based artist Digby Webster in attendance and we look forward to an evening in celebration of art, music and food!”

All proceeds will be directly re-invested into the Mackay community through Crossroad Arts inclusive arts events and artistic programs, helping them to expand and enrich their annual program of workshops and events in regional and remote Queensland.

Tickets are $165 per person, and they are selling fast so get in quick to secure your place.

For further details including how to book tickets visit www.crossroadarts.com.au

WHAT: Laneway Art Dinner

WHEN: Friday, October 21st – 6.30pm to 10.30pm

WHERE: Fifth Lane, Mackay CBD

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The whole community is invited to join the Quakawoot family for the annual HeartKids Two Feet and A Heartbeat charity walk which takes place in October.

Attendees can choose between a four and eight kilometre walk which will help raise both money and awareness for people living with congenital heart disease (CHD).

CHD is one of the leading causes of death of Australian babies under one and one of the most common birth abnormalities affecting one in every 100 births.

Eight Australian babies are born with the disease each day and four sadly pass away each week.

Mackay locals, the Quakawoot family, have been living this traumatic experience since their son Charlie was diagnosed with CHD when he was born.

The little guy spent six weeks in hospital after his birth and will require expensive ongoing medicine twice a day to keep him alive.

Charlie’s mum, Robyn, was just 28 weeks pregnant when the midwife picked up a rapid heart rate of about 300bpm.

She was told to go to Townsville hospital straight away where they put her on two different heart medications to try and get Charlie’s heart rate down.

This was a very scary experience for Robyn and the family as Charlie had started to go into heart failure.

Fortunately, after a week of treatment, Charlie’s heart rate returned to normal but his parents had a nervous wait until he was born.

“It was a very stressful time during the hospital stay which lasted 6 weeks. It was also a very anxious time when we were able to bring him home,” said Robyn.

“When Charlie was five days old, he had his first SVT (supraventricular tachycardia) episode outside the womb.

“To try and revert his heart rhythm, the doctors tried dunking his head in an ice bath and when this didn’t work, they administered a drug through an IV, which worked thankfully to reduce his heart rate,” says dad Andrew.

Navigating a new life with Charlie’s condition has been both traumatic and expensive for the family who have had to dig into their savings to pay for his ongoing medicine.

HeartKids have been a lifeline during this time by providing in hospital emotional support and meals to them while Charlie underwent treatment at Queensland Children’s Hospital.

Mackay’s upcoming Two Feet and A Heartbeat charity walk is an opportunity for HeartKids supporters, friends and families to come together to support families like Charlie’s.

Tickets to the event are $30 for adults, children under 15 are $15 and an infant under one is free.

Each participant will receive a pair of socks and a flag representing their journey.

Blue for the kids living with CHD, white for those that have lost a loved one and red for supporters, friends and family.

The event will begin with a minute’s silence for those lost and this will be followed by your choice of four- or eight-kilometre walk.

Afterwards there will be a BBQ and a range of other activities.

WHAT: HeartKids Two Feet and A Heartbeat charity walk

WHEN: Sunday, October 16 from 3.30pm – 6.00pm

WHERE: Old Mulherin Park, Mulherin Drive

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Residents are advised that a region-wide fox trapping project has now commenced and will cover all areas from Calen to West Hill.

The Mackay Regional Council initiative is designed to reduce the numbers of a fox species that prey on agricultural and native species alike and can carry diseases.

The European Fox is a Restricted Invasive Animal under the Queensland Biosecurity Act 2014.

Conservation dogs have been used to detect dens and a Council workforce have laid out a series of overnight foot traps in some areas; these are non-lethal and signage will indicate their location.

During the project period, which takes place until October 11, residents are advised to avoid the following areas on the following dates as foot traps will be present:

East Point – September 30 and October 1

Blacks Beach Reserve – October 1

Hay Point and Louisa Creek beach frontages – October 5-7

The 2022 Fox project is a partnership between Mackay Regional Council, Turtlewatch, Reef Catchments, Dalrymple Bay Coal Terminal Pty Ltd, North Queensland Bulk Ports, BMA, Department of Environment and Resource Management, QPWS, and Sarina Landcare via the Queensland Government’s Community Sustainability Action grant.

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A couple in their fifties are recovering after their car swerved off the Bruce Highway at Bakers Creek south of Mackay, plummeting three metres from a bridge and onto the riverbed below.

Their Ford Ranger landed on its roof and paramedics said they were “lucky to be alive” because the tide was out at the time, otherwise their vehicle could have been submerged.

The incident happened at around 3.30am on Friday September, 23 and Queensland Ambulance Services (QAS) were first to arrive on the scene at 3.47am.

Less than ten minutes later, Mackay Fire and Rescue arrived with Area Commander of Mackay City, Mark Ashford saying that it took his team 26 minutes to extricate the couple from the upturned vehicle.

“Surprisingly the car was not that damaged,” said Commander Ashford.

“There was no cutting needed, we were able to get them out through the doors.”

QAS were on hand to assist the couple, the man was reported to be in a serious but stable condition having received head and chest injuries.

The woman was stable with minor chest injuries.

It is understood that a wild animal running across the road had caused the driver to swerve to avoid a collision.

Paramedics advised that motorists should always resist the natural urge to swerve when possible.

The Forensic Crash Unit is now investigating the exact cause of the accident and are appealing for any witnesses or anyone with dashcam vision to contact police.

The couple are undoubtedly relieved to survive what would have been a very scary experience.

Image: The vehicle plunged three metres onto a river bank

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Image: Andrew Willcox is one of over 70 Federal politicians taking part in the Raise our Voice Australia Campaign. Photo credit: Sam Gillespie

The 2022 Raise our Voice Australia Campaign is giving young people a voice in parliament and Federal Member for Dawson Andrew Willcox is calling on people under 21 to get involved.

“This year I am excited to participate in the Youth Voice in Parliament campaign which aims to increase the political literacy of our young voters and voters-to-be,” Mr Willcox said.

“The Raise our Voice campaign asks people under 21 to write a 90-second speech, the best of which will be read out by their local member in Parliament from 21-24 November 2022 for Youth Voice in Parliament week.”

Young people are tasked with writing a speech on the topic of ‘What should Australia’s new parliament accomplish?’

Last year’s campaign saw 603 speech submissions and approximately 130 speeches read in parliament.

Mr Willcox said that 60% of participants said it was the first time they had engaged with Australian politics or a politician, with 92% saying that taking part made them more likely to engage in politics in the future.

“Anything I can do to encourage young people to take an interest in Politics I will take part in,” he said.

“It is so important that our future leaders start having their say, I am honoured to be able to amplify the voices of the young people from Dawson by reading their vision for the future in our Federal Parliament.”

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Hi Readers

My name is Sam and I work alongside our Mackay editor Amanda, whom you would usually see here. Our hardworking editor is enjoying a break in America, so I’ll be sharing my thoughts in the opening pages of the paper until her return. Here goes.

I moved to Mackay in February, deciding to leave Brisbane after eight years. Life was good but I was in a routine. Things needed shaking up. I decided to move to Mackay for a lifestyle change, making the decision with no real job or plan other than to move into my cousin’s spare room. I was unbelievably lucky to land a job with the paper you hold in your hands.

This job has allowed me to achieve exactly what I had hoped for when leaving Brisbane. I wanted a career that would see me do more than sit in an office for eight hours a day. I wanted a profession that would allow me to explore the region and experience new things. I wanted a job where I could meet a variety of people and feel part of my community. In my seven-ish months in the gig, I feel I’m on my way to doing it all!

I’ve come to really appreciate the Mackay region in this time. The people are friendly. There are so many stunning natural surroundings to explore. The weekends are constantly jam-packed with plenty to do. Just this weekend, I spent a day watching people of all ages absolutely shred the Sugar Bowl at Rumble on the Reef, followed by an evening of music at Rhythm and The Reef that I probably wouldn’t have expected to see in Mackay before I moved here. You can see my photos on pages 18 and 19. My friends down south are constantly surprised at how happening Mackay is when I tell them my weekend plans!

I’ve had heaps of fun so far and I can’t wait for a summer of gigs, sport and unique events throughout the community.

If you have an event coming up please reach out to me!

Sam

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A Whitsunday Regional Councillor has been named as the new Chief Executive Officer of Mackay Isaac Tourism following a gruelling interview process which saw applicants from across the country vie for the job.

Al Grundy, has 26 years’ experience in tourism, operating an extensive charter boat company for much of the time and more recently becoming Chair of the Board for Tourism Whitsundays.

He was elected as division two councillor for Whitsunday Regional Council two and a half years ago and has now resigned from the position to pursue his dreams of leading a team and creating change within the industry.

Having already been equipped with the right skillset and his strong passion for the tourism industry, Mr Grundy says he is raring to go and already has a clear direction on how he will steer the organisation and region to greater heights.

“I am excited to be given this responsibility of leading the region and the team at Mackay Isaac Tourism,” he said.

“I hope my years of experience will be an asset and I look forward to meeting the industry and working closely with them to shine a spotlight on the best of what the Mackay Isaac region has to offer to the world!”

Al is no stranger to the Mackay Isaac area, having worked on a number of local Committees including the Mackay Isaac Whitsundays Healthy Rivers to Reef Partnership for seven years and the Greater Whitsundays Council of Mayors Suicide Prevention Taskforce for 18 months.

“I already have links with Mayor Baker and Mayor Williamson, which really helped with my decision to take this role,” he said.

“I am looking forward to working within both Council areas, growing memberships and new opportunities both coastal and outback.”

Mackay Isaac Tourism Chair Councillor Justin Englert said he is confident the new appointment will bring tremendous strengths to not only the organisation but also the region.

“With new ideas, a fresh approach and innovative concepts, backed by a strong tourism marketing and business background, the organisation is in good hands,” he said.

“The board of directors at Mackay Isaac Tourism is excited about this new appointment and with Al’s significant background in the tourism industry, I am sure his ability to identify new opportunities will drive growth for our Mackay Isaac Region.”

Starting his role on Monday October 17, Al will reside in Mackay during the week, returning to the Whitsundays to be with his family on the weekends.

Current interim Mackay Isaac Tourism CEO Tash Wheeler will be finishing shortly after Al commences the role.

Image: New Mackay Isaac Tourism Chief Executive Officer Al Grundy

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Image: Sony Camp provides unique opportunities to children with a disability. Photo credit: Sam Gillespie

Sony Camp wrapped up earlier this week with a show day incorporating rides, face painting, a petting zoo and smiles all around.

Mackay Sony Foundation Children’s Holiday Camp is a unique program for young people in our region who have a disability hosted by Whitsunday Anglican School (WAS).

Running from Saturday to Monday, it provided 16 Mackay campers the opportunity to go ‘on camp’ for three days of fun-filled action including swimming, dancing, remote control car racing, gymnastics, a visit from fire fighters and police officers, drumming, games and finishing with show day activities.

Sixty WAS students between years eight and 12 volunteered over the weekend, with year 11 students taking on the crucial and exciting role of primary companions and carers.

WAS Dean of Service and Global Learning Trisha McHugh says this time provides their families and carers valuable reprieve and much-needed time out.

“It’s (the opportunity for) our students at WAS to provide some respite to our community for people who have children with a disability,” Ms McHugh said.

“They have been looking after the camper as if they were a brother or sister.

“We appreciate the fact that parents are entrusting their children to us to look after, and I also appreciate the fact that our students have given up so much and parents have given up so much of their time so that we can run the event.”

Now in its eighth year, WAS Principal Andrew Wheaton says the weekend was a success apparent through the smiles on the faces of the campers.

“We feel that it’s a true transformational service opportunity where our students are really giving back to the community and providing that much needed respite for families of students with a disability,” Mr Wheaton said.

Year 11 student Clancy Morgan volunteered at Sony Camp last year and took the opportunity to step up as a companion this year.

“It has been a great experience,” she said.

“I’ve been looking after Cooper … and just seeing the smile on his face, it’s been amazing.

“He’s very independent, which is good, but if he needs anything we’re always there.

“It’s just amazing to see what some families have to do every day.”

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Breaks World Record By Running 50km A Day For 15 Days

Well-known Sarina mum of three, Sammy Coles, has just smashed a world record, completing an Ultra Marathon every day for 15 days and earning herself a place in the Guinness Book of Records.

With the motto that “life just happens” and “it’s never going to be the right time”, Sammy embarked on the challenge (which took her eight hours a day) while also simultaneously working full time, raising three kids and walking the dogs.

Image: Ultra runner Sammy Coles (right) with Billy and Courtney who officiated running times

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An Ultra Marathon World Record Breaker

Last Thursday Sarina mum of three, Sammy Coles, broke the world record for running an Ultra Marathon every day for over two weeks.

In a twist of fate, her title was overtaken by another opponent just one day after she secured the record but despite this, Sammy said she was thrilled to accomplish such an incredible feat which saw her run a total 795 kilometres (53 kilometres a day) for 15 days.

Still pumped from her victory, Sammy says she is eager to see how far she can go with besting the new record which is now set at 22 days.

“I’d love to beat it!” she said.

“My body held up so well and I paced myself the whole way, I knew I had the fitness to do it and I would love to go longer next time.”

While most competitors would train and set aside time to achieve a challenge of this magnitude, Sammy worked full time taking classes at the gym.

She would then race home to start each Ultra Marathon which would take her on average eight hours a day, jogging along a 10 kilometre circuit around her home.

“Life just happens!” said Sammy.

“There is no perfect timing, you’re never going to be in the mood, you just have to do it!”

Sammy was only allowed to break for a maximum of eight minutes after each round and often took the dogs for a run while she completed one of her circuits, she also found the time to feed her children and take her son for a spin to clock up some hours on his P plates.

This was not her first taste of endurance running, Sammy had previously competed in the Irrational East challenge which saw her run for 98 hours straight, 330 kilometres through the Wilderness in Adelaide.

“I had the fitness level to do this too, but you never know how your body will hold out and on that occasion, it was the second toe on my left foot that cramped.”

Next-up Sammy is looking forward to conquering the Triple Crown – which involves completing three 200-mile races within a six month period.

Despite the massive amount of endurance, physical ability and mental strength it takes to run this far, Sammy said that she thinks anyone can do it.

“I honestly feel like this is something anyone could do,” she said.

“You just have to believe in yourself.”

Sammy would like to say thank you to her closest supporters: Lauren Matthews, Sarah Brown, Tammy Vaiga and her partner Thian Bardnard.

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The whole community is invited to attend the St Catherine’s Catholic College Community Carnival due to be held at the beginning of October.

A lively family affair, there will be a host of rides, stalls, games and competitions on offer.

These include an animal petting zoo, dance and music performances, Moo Poo Bingo and a donut eating competition.

There will also be a live performance from student and local musician Noah Robertson who will be playing at the Main Marquee on the oval from 2pm.

With lots of prizes up for grabs in the silent auction, cent sale and raffle, attendees will have the opportunity to win a framed and signed 2021 North Queensland Cowboys NRL jersey, a trip to the Great Barrier Reef, accommodation, beauty, and dining vouchers to name a few.

There will also be one lucky winner who will walk away with $1000 cash in the lucky door prize, kindly donated by Whitsunday Transit.

Children of all ages will also love jumping on the fair ground rides and convincing their parents to buy them a showbag!

Four-hour ride passes running from 11am-3pm are available for purchase by contacting the College on 4945 1414.

Passes cost $30 pre-sale or $35 on the day.

St Catherine’s Principal Luke Thomson said the carnival will be a wonderful event to bring families together.

“With many new families starting at our College, it gives them an opportunity to connect and have fun as a family.”

WHAT: Community Carnival

WHEN: Saturday, October 9

WHERE St Catherine’s Catholic College

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There are countless benefits to making Pilates part of your health and wellness routine for both your body and your mind.

Pilates is for everybody, regardless of gender, age, race, size, ability or fitness level.

The Pilates Method is made up of over 600 exercises and variations meaning there’s something for everyone, whether you have a sedentary lifestyle, are a weekend warrior, are pregnant, are undergoing rehab, have anxiety or are a professional athlete.

Studies have shown that Pilates improves quality of life by having a positive effect on depression and pain, most notably decreasing back pain.

Pilates is an exercise program that benefits your core muscles, including your abdominal muscles, lower back, hips and glutes.

These muscles will be strengthened and become leaner as you continue with your Pilates Journey.

You will also notice increased flexibility in your body.

As your muscles become toned and fat dissipates, you can expect to feel more energized throughout the course of the day.

When you strengthen your muscles, you also increase your resting metabolic rate, helping you lose weight and stay toned even when you’re not exercising.

Though there is an emphasis on core work, core strength alone is not the end goal.

Rather, using that core strength to develop functional and sustainable movement patterns throughout the body is the goal.

“Pilates aligns your entire body’s overall structure and supports its joints,” said Core Defined Pilates and Fitness Studio Instructor Unica Estabillo.

“What appears to look simple can be deceptively challenging and incredibly effective when done correctly with good form.”

The optimal strength gained from a consistent Pilates practice is nonrigid, balancing strength with mobility and flexibility.

It helps you move and breathe through your daily activities with more freedom and power and less pain.

And it’s not just about physical health — Pilates has benefits for your mental wellbeing too.

The benefits overlap and are the result of the influence and connection of the whole body.

Core Defined Pilates and Fitness Studio offer Pilates classes taught by qualified instructors, who will ensure you follow your individual program whether in a one-on-one or in our group "All Levels" class.

“Whether you’re seeking to feel better, tone up, build muscle and bone density, Pilates can positively affect your quality of life,” said Unica.

To find out more, jump online and book now at www.coredefinedpilates.com.au.

Image: Pilates can help you shape your body and core and help you feel better and have more energy in your day-to-day activities. Photo supplied: Unica Estabillo

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Getting your kid into day care has become like the hunger games in Mackay!

Who knew I would feel like I had won the lottery when I got the call to say my daughter had been accepted into a day care.

Are we all just getting a little freakier in the sheets these days so there are more babies around? Or has it always been like this and I’m only just learning about it?

The good news for those who live in the Northern Beaches is that there is apparently a new day care being built in between the millions of petrol stations out there, woohoo! Also, the days of taking your first child out of day care while you were on maternity leave for your second are gone, unless you want to risk losing your spot completely and moving to the bottom of the list.  

The other day I made a phone call to a local school to ask about enrolments even though my daughter is at least three years away from starting school, yes, I’ve gone crazy. But with the day care situation the way it is around town, I’m wondering what happens when all these babies grow up!

Will getting them into school be just as difficult?

If anyone has any tips on best schools, and ways to get your child into a decent one, please feel free to ring the show and share your wisdom, I need it!

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A former colleague of mine used to love telling the story about his pathway to becoming a journalist.

In his last year of high school his parents, worried about his lack of apparent talent or skills in any particular area, went to see a wise older family friend and asked what he thought their son should do for a career.

“Is he any good at anything?” The family friend asked. “No, he is no good at anything,” the parents replied.

Friend: “So he’s no good at maths, science, no good with his hands? He can’t make things, he can’t fix cars or shine at anything?”

Parents: “No, he can’t do anything.”

Friend: “So, he’s completely hopeless. He’s absolutely useless at everything?”

Parents: “Yes, he’s absolutely useless.”

“Well,’’ the friend said, “there’s nothing else for it … he’ll have to be a journalist.”

The family friend helped arrange an internship at a local community newspaper.

There are certain careers that have unorthodox pathways and real estate is definitely one of them.

Most people go into real estate after having a career doing something else. At Gardian we have a former school teacher, a former travel agent, a former mechanic, a former veterinary nurse, a former pharmacy CEO and a former pub manager among others.

Those who find their way into real estate and succeed tend to be good communicators who get on well with other members of the human race. They want to get a good result for their clients.

It is a difficult career to break into because it is a commission-based model and if you don’t sell properties you don’t make money … and sellers don’t usually want to use someone inexperienced. A vicious cycle.

One way around that is working as a buyer’s agent. As a buyer’s agent, you don’t have the pressure to get listings …  you need to find the buyers.

I work with a young woman, Skye Bettridge, who is a buyers’ agent who works hard to try and match our properties with buyers.

Skye works closely with me and with the buyers, answering their questions and getting them the information they need. She does a lot of the leg work, going with buyers to different properties, constantly sending them information.

It’s my job to get the listings and help her with buyers but, as she gets more experienced, she has started to come across buyers who also want to sell and we can help them both buy and sell a property.

It’s great for buyers because as a team we can do much more, great for sellers who have a team actively looking for buyers for their property, great for me because Skye helps me reach many more buyers and great for Skye because she gets to break into an industry and learn about it as she goes without the pressure of having to get listings.

There’s definitely a career pathway for bright young people.

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I know what you’re going to say.

I’m at work all day, so I don’t have the time. I’m looking after my kids, so I don’t have the time. I’m just so tired from everything that I don’t have the motivation, nor the time.

How can I incorporate exercise into my crazy, tight schedule?

Start small.

As little as 15 minutes of light activity a day can improve your health (and your life expectancy).

Exercise can be a silver bullet for a large swath of life’s problems. In addition to improving mood and shedding extra pounds, being physically active on a regular basis helps prevent and manage a wide range of health problems, including stroke, type two diabetes, depression (which we covered in-depth last week) – and the list goes on and on.

Several 10-minute workouts spread across a week are just as effective as a longer duration workout – as long as they add up to 150 minutes of physical activity a week.

So instead of changing your schedule abruptly, try incorporating small bits of exercise throughout your busy workday.

Start A Morning Routine

Beginning your day with a little bit of movement is an excellent way to wake up the body and mind, as well as get the juices flowing.

So, what can you do?

• Morning stretches. Experts emphasise that stretching in the morning improves posture, relieves pain and aches in your body, as well as increases body flow.

• Short bodyweight workouts. Doing energizing movements like jumping jacks or bicycles works as a dynamic stretch for the body, as well as elevate the heart rate.

• Morning yoga. A great choice for those who need to find their Zen, as well as deal with stressful deadlines. Practicing yoga in the morning helps to maintain a calm mind and set a tone for the day.

Exercise at the End of the Workday

It can be as little as 15-minutes.

• Aerobic exercise, such as brisk walking, jogging, biking, dancing, tennis, swimming.

• Lower-intensity exercise, such as yoga, also shows potential benefits when it comes to mood and reduces anxiety.

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