|Posted on May 1, 2019 at 11:30 AM|
Photo by Erda Estremera on Unsplash
I am seriously unprepared to write a blog post because we started moving into our house. Thankfully, it is a step-wise process. We moved my laundry center—a stacked washer and dryer unit that doesn’t come apart. We drained the hoses as best as possible, but it was still a bear to move. I am a bit ouchy this morning thinking about it. I had to coach our grandson, who is a freshman in high school, how to help so he would get injured. He was using too much of his arms and back. So, if you can’t-- or won’t—hire movers, then this post is for YOU!
When I bought that laundry center, the delivery guy was about 5’8’’, thin, and didn’t look strong enough to carry it in by himself, but he did. He had carry straps hauling it in ON HIS BACK! He worked more from his gluts and hamstrings, but if he continued to move appliances like this, his knees probably wouldn’t have cartilage today. He was certainly strong. However, his body will end up with damage over the long haul. Don’t do what he did!
Check with your healthcare provider before trying any new exercise program to make sure it is okay for you to do. I would add that you let them know you will be moving your stuff yourself. There are contraindications you need to know before you go. If you aren't currently working out, hire a personal trainer!
Work Hard and Long
Use proper equipment to move the heavy stuff. An appliance dolly, not a regular dolly, is a godsend! It has a better leverage point to tip the appliance back and it has traction thing-a-ma-doodles that help it glide down steps. Here’s the deal: You still have to do heavy work. So, here are some exercises that can help you prep for this:
3. Upright row
It looks like a lot, but this group of exercises will help you build up to move appliances and furniture. Learn proper form for these to avoid injury to back. Do 8-10 reps 2 sets, work your way up to 3 sets if you have plenty of time before your move. Start at a weight you can only do 8 reps in one set and work your way up to 10 reps before increasing weight. Allow 60 seconds of rest between sets. Only do strength training 3 days a week with 1-2 days between strength sessions. Be sure to do cardio 3-5 days a week and stretch after all of your workouts to prevent pulled or torn muscles. Start your workout 2-3 months before and give yourself a couple days rest just before the move day.
Going for the Long Haul
A move usually takes a full day. A large household for a family with kids can take two days, depending on how much stuff there is. Heavy items like books, dishes, etc should be packed in smaller boxes to make it easier for them to carry and unpack. Tape furniture pads down to make moving furniture a breeze. Tape all boxes shut. These two things commonly cause injuries because they are unsecure.
Now for the fun. You will need to be able to keep going all day. First, fuel well. Have plenty of carbs with good quality protein the day before and the morning of the move. You will burn it off while needing to replenish your muscles and glycogen stores in your muscles. Avoid greasy foods like bacon and that cheap delivery pizza dripping with grease. It will just bog you down. Fuel your work to do well for your day by eating a good lunch and dinner that gives you the carbs and protein for recovery. Drink plenty of water throughout your day.
Second, prep for the long move day. If possible, get into a bootcamp class or Russian-style kettlebell class a couple of days a week. They are intense, so talk with the instructor about your fitness level and about moving your own furniture and appliances. He or she will give you specific instructions for your workouts, especially if you have never done this kind of exercise program before. They may also give you more specific instructions for fueling your workouts. Since I don’t know you and am not your personal trainer, I can’t give you more than the basics.
For moving day tips, check U-haul Moving Day Tips.
Well, we still have more to move. Praying your move goes well. Let us know how it went in the comments below. Work smart to work hard safely!
May God bless you!