Finally, a post about fitness! Instead of the typical "benefits of exercise" preachy blog, this one for the real world, where we're all busy.
Stuck at the office? Just can't get to the gym? Instead of feeling guilty about missing out on the day's activity, what if you could do some simple things to incorporate exercise into your
daily routine? A sort-of "Workout at Work" might just do the trick.
These activities don't take the place of regular strength training & aerobic exercise,
but they will keep you moving even if you feel chained to your desk.
Legs
Stand with your back against a wall and feet apart and about 16 inches from the wall. Lower yourself into a seated position, keeping feet flat on the floor, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. Repeat three times. Do not bend your knees beyond a 90-degree angle.
Buttocks
Tighten and squeeze your buttocks, hold five to ten seconds, and release.
Repeat six to eight times. Really concentrate on the "squeeze" for the best results.
Arms
Stand facing a wall, with feet apart & about 12 inches from the wall. Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall. Keep your legs and back straight. Push yourself back to starting position. Increase your distance as you become stronger, but don't exceed two feet.
Cardio
Skip the coffee & dognut break & take a brisk walk around the building. Make a "no elevator" rule & take the stairs. Park at the end of the parking lot. Pick an errand you have to do after work & park there before work & walk - that way you'll have to walk to get your car after work. Can't fit any cardio in? Have a great belly laugh with a friend - laughing has been known to have the same benefits as an aerobic workout.
Abs
Do isometric abdominal crunches anywhere & anytime. Contract your abdominals slowly & hold for 6 seconds. Slowly release. Do a set of 12. For the next set, contract for 10 seconds & slowly release.
O.k., I just can't resist - here's the "benefits of exercise" part: Regular strength training & aerobic activity keeps our bodies limber, relieves stress, builds muscle, conserves bone mass
& elevates mood. Oh, & it burns calories!
So find something you love & get out there...have fun...& when life gets too busy fit in the 5 Step Emergency Workout
Need more info or inspiration? Here are some great resources:
President's Challenge
Mayo Clinic - 7 Benefits of Regular Physical Activity
Break Pal (Have your computer guide you through 2-3 minute cardio sessions)
Stretch Break (Have your computer guide you through brief stretch breaks)
Have a great (and active) week!
Kim
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