Movement-rich days

Adults

Squatting on the toilet, BBC Medical Matters

Picking litter

I cannot stress the mental and physical health benefits of regular litterpicking enough.

Opportunity to move, putting your small corrective exercises into practice: walking, carrying, reaching, gripping, lifting, hip hinging, squatting, looking left, right, up, down and around with head slid back and up and ribcage relaxed down.
Opportunity to spend time outdoors, getting vitamin D, away from screens!
Making the world a better place: reducing wild animals’ exposure to plastics and toxins, giving wild flowers a chance to grow, making the environment more pleasant for walkers and cyclists and for yourself to enjoy!
Recycling the cleaner tins, bottles and plastic wrapping, which helps the environment
Connecting with other people: appreciative drivers, walkers and cyclists as well as other fellow litter pickers (if you set up a group), building a sense of community, support and friendship. Sharing a sense of purpose with your neighbours, setting a good example, encouraging other people to do the same (sense of normal behaviour) and hopefully deterring litterers!

When bending forward to pick litter, I suggest doing it this way:

Make your feet point a little more forward, pelvis-width apart
Keep your weight in your heels and shift your bum back (keep your shins as vertical as possible for you)
Hinge at the hip to pick (Lego man style), bending your legs as much as your hamstrings require (or drop into a squat). Instead of rounding your upper back or lower back
Keep your spine relaxed (like a hammock)
Keep your chin nearer your throat
Keep your ribcage relaxed down (in alignment with pelvis, to the best of your ability)

=> bending forward in this way uses (and therefore strengthens) the muscles at the back of your legs and your glutes.

Children

Daily movement challenges

Ideas for using (and therefore strengthening) your arms more in daily life: throwing your coat to hang it and carrying your washing on your head (using arm and core strength - if your ribs are down)

Ideas for using (and therefore strengthening) your arms more in daily life:

Putting socks on standing on one leg

Try and keep your leg straight (avoid letting your knee out to the side).
Try and keep your pelvis untucked, to the best of your ability!

Extra challenge: with toe socks! (you don't have to!)

Putting socks on lying down

Try and keep your pelvis untucked, as best you can
Use your core more than your neck muscles, by gently tucking your ribcage in towards your spine
Do your best! And have a laugh too.

=> which is easier? standing up or lying down?