Good Morning New Canton!

Nadia is broadcasting to all New Canton Runners, and to anyone else who can hear her! Why not start warming up while she speaks? This is your daily update on the huge horde of zombies; it's still surrounding New Canton, and your instructions are still to stay inside. It might be tempting to try to make a run for it, but the last thing anyone needs is yet another zombie. Nadia is going to take you through some exercises from when she was just starting out as an Air Traffic Controller. She spent a lot of time at a desk so these are all workouts you can do while seated. You'll need a sturdy chair, preferably without arms but don't worry too much about that, and make sure you won't fall over. Seated Jumping Jacks are just like normal jumping jacks except seated. Throw your arms and legs out into a star shape, then bring them back to centre. One minute of those! Good job! Nadia will be back after this song.

Nadia is back with an exercise called Forty-Nines which Lem taught her. It's good for improving grip strength. Open your hands wide, then clench them into a fist seven times. Then move your arms to a different position and repeat until you've done forty-nine reps. Go! When you're done, shake your hands out to loosen the muscles up while Nadia plays another song.

The next exercise is Torso Twists, which are great for strengthening your core. Weights are helpful for this exercise, or you can use tins if you need to. Hold the weights close to your chest and bend forward from the hips to bring your right shoulder towards your left hip. Then sit back and repeat the other way. If you're doing the exercise without weights, clasp your hands behind your head. We'll do a one-minute set, then relax and stretch.

That song is a classic. Nadia used to put it on at the end of her shifts, so it always means hope to her - the end of a hard time always comes, even if it takes a while. You might want to use the weights again for Bicep Curls! Do one minute of those and then you can put your weights down.

Next up is Seated Leg Raises, but if you don't have room, or you aren't using your legs, try to repeat one of the upper body workouts. Sit upright in your chair with a straight back and your hands next to you. Plant your left foot on the floor, then raise your right leg so it's sticking straight out in front of you. Hold it there for a few seconds, then carefully lower it. Try 30 seconds with each leg! Nice going. Nadia used to do this on long night shifts. She always imagined that she was kicking an unpleasant manager up the backside. He got his comeuppance when someone forgot to tell him about the territorial Canada geese nesting nearby. Good times! Keep going with the leg lifts, or rest for a while now.

Time to try another set of bicep curls for one minute! All this time talking about being an Air Traffic Controller has got Nadia thinking about planes and how much she took them for granted. It was all so quick how it went from a sky full of planes to none at all. The Ministry still have one, but it isn't the same, and she still expects to look up and see a 737 in the sky. One day you'll have that again, the ability to go somewhere, just for fun.

Nice work, Runners. Nadia hopes that the endorphins are making you feel good. Take a few minutes to stretch and cool down. This isn't going to last forever, even if it feels that way. If you've got access to a window, look up at the sky - there's no zombies there! A couple of months ago, Nadia met a guy from a settlement near the airport where she'd worked, who told her that there was a group of territorial Canada geese nesting there, attacking people for their lunch. Some things never change! The world is still out there.