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Fitting in Fitness
Congratulations. You have started or developed your exercise program. But how do you keep up with that new workout when you get back to your daily routine? Do you have what it takes to keep up with the life-enhancing habits that are now familiar to you? I hope some of these simple tips will help you stick to your exercise program. Of course, always respect your body and make changes or adjustments to these tips that work for you. Feel free to flex your creative muscles by coming up with your own tips and be sure to share them.
It would be great if you could go to the gym and exercise for an hour a day, five days a week. But sometimes in the real world, your schedule or even your energy levels may not allow for hours in the gym. That’s why it’s so important to make a habit of incorporating physical activity into your day. Even adding five or ten minutes of exercise five or ten times throughout your day will increase your height. When you combine it with a brisk walk, a weight room workout or a stretching class, it’s even better for you.
To maintain a healthy weight and a healthy cardiovascular system, you must increase your heart rate. Try to do something that makes you sweat every day. A cumulative time of thirty minutes or more is better, but if you can only manage ten, at least you’ve got it.
* Make it a habit to park at the end of the parking lot and get to your destination faster. * Increase your stride – take longer and faster steps wherever you go. * (Assuming you are somewhere safe), take the stairs instead of the elevator. You can even try doing two steps at a time instead of just one. * In your office building, take the stairs up one or two to use the bathroom on another level. * If you are in a shopping center, park near the store that is farthest from the one you want to go to. Every step is important. * If you are going somewhere by bus or train, get off quickly and go further. * Instead of sitting in the pool, why not do some water aerobics. Sit on the noodles; move your legs as if you were cycling around the pool. There are endless exercises you can do. Flex your creative muscles at the same time. * Volunteer to walk the dog (or your neighbor’s dog – you can make new friends in the process). * While watching TV, spend a few minutes walking in place, doing knee kicks or half squats. * Turn on the radio and dance while you clean the house. Really expand your posture and let your body feel good.
You also want to get stronger, increase your bone density and rev up your metabolism by participating in strength training. Hand weights can be purchased inexpensively or you can use water bottles, books or other items found around your home or office as resistance. Isometric exercises (which stretch the muscles and maintain the contraction) are also very effective and do not require the use of weights at all. The following are some ideas to help you incorporate physical activity into your daily routine. When done with very light weights or no weights, these exercises can be done every day. Many of the following exercises can be done in public. In some cases you may want to be alone while doing these exercises or at least let the supervisor know that you are okay with the daily routine and invite them to join you. If you have questions about proper form for any exercise, consult a qualified fitness professional.
* When you sit on the chair, before your neck touches the chair, wait a second or two, then sit down. * If you are walking down a long corridor, maybe at work, or at an appointment, or in an apartment, do a lunge walk. (Take a step with your right leg, bend the left knee down toward the floor, straighten the left knee, and turn the left leg to meet the right. Bring the right leg back to the left leg and let it swing the right leg. .Stand up to walk the entire length of the corridor.) * Take the opportunity to do squats or lunges while in there (or waiting for an elevator). * Hold on to a desk, the back of a chair or hold on to nothing if you want to work on your balance: move your legs forward and bend and straighten the knees – feel it in the front of the legs. ; bring your legs behind you and bend and straighten the knees; you can also point the toes and/or turn the toes to the side and lift the leg straight behind you – feel it in the back of the leg and in the gluteal area; raise the straight leg to the side and make a circle on each side – feel it on the hip; lift the leg out to the side to work the outer thigh and across the midline of the body to work the inner thigh. You should notice that standing legs also get a good workout. Make sure you do this with each leg.
* During all other hour-long TV commercials, get down on the floor and do other core exercises like crunches, plank holds, side lunges, leg walks in the air, go. your hands and knees and if not, raise the right arm and left leg and then the left arm and right leg, etc. You’ll be perfect in no time. * Just getting down on the ground and then getting up again can be difficult, and is a great test of your physical fitness. Take some time each day to come down to earth. Make it a game and play with your children, grandchildren or pets. * If you are sitting in a chair, (at work, in the kitchen or maybe while sitting at the booth of your favorite healthy food restaurant) support your lower back by placing your hands at your sides and or put your legs straight in front of you. you or you can challenge yourself by doing walking activities with your legs.
* When you’re down on the floor during the TV commercial, you can also do one or two sets of 10-12 push-ups. A modified push-up (where you kneel) is also fine. * You can also jump by jumping on the wall or using the edge of the table or table. * You can use a dictionary or water bucket instead of weights to add resistance when doing bicep curls (hold a book with both hands, arms straight down, elbows close to your body, bend the elbows to make the book. start from (middle leg to upper chest.) Start with two sets of 10-15 repetitions. * Holding a book or water bottle in each hand, with your arms out to the right, elbows bent and hands at ear level, raise arms straight up to the ceiling (do not lock elbows ) then slowly bring the arms back down to return to the starting position. * Use your triceps with the help of a stable chair or table or table. Sitting on the edge of the chair, place your hands on the sides, next to your thighs with your index fingers. Push your bottom off the chair and bend and straighten your elbows.
Yogic movements including stretching, breathing and concentration or meditation will help you relieve stress, improve mental focus, improve your flexibility and develop your balance. Again, it’s best to learn about proper form from a fitness professional. Trust your own intuition and know what is good for your body and do it!
* You can point and bend the leg and rotate the ankle to each side while lying down, sitting in a chair at work, talking with friends in cards or while standing and get a time challenge. the same. * Stretch the back while lying down. You can also bend your hands and knees and rotate and release your spine. From a standing position, lean forward with a flat back and slowly roll back to standing, one rib at a time, neck last. * Open your hips by reaching in front of a kitchen or office chair, put one leg over the other, so that the outer ankle of one leg reaches the other knee, then extend it your back when bending over. * After you’ve spent time holding the phone on one shoulder, counter balance by stretching the opposite ear to the shoulder opposite the one you’re holding the phone on.
* First thing in the morning, before getting out of bed, take a few breaths, visualize what you want to achieve and focus your mind on having a great day. *Before accepting a phone call, take a deep breath and then exhale (Aaaahhhh). * Sometimes during your day just stop. Take a moment to be present. Taste what you eat, feel what you touch, watch what you think. * If you are sitting in traffic (you can park the car first), take a deep breath, as you exhale, roar like a lion (Rroooaaaaarrr) and spread your fingers, open your eyes. so wide, open your mouth and stick out your tongue. * Get some rest. Find a quiet place and spend a few minutes in gratitude. * Before going to sleep, just let your mind be quiet. Allow your mind to follow the breath in and out, like gentle waves on the beach. Turn the sound system on low and set yourself up for a good night’s sleep.
Aerobics, strength training, flexibility training and relaxation are important components of fitness. It is important that you find the right balance for you. Find different activities that you like and do them every day. Change your routine from time to time to keep you active and help your body stay healthy. Find ways to fit it into your daily schedule and you’ll reap the benefits of a healthy lifestyle.
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