Congratulations. You have started or prepared your exercise program. But how do you maintain this new physical state when you return to your daily routine? Do you have what it takes to keep up with the life-enhancing clothing you’re now getting used to? I hope you find some of these simple tips helpful in helping you maintain your fitness program. Of course, always respect your body and make any modifications or adjustments to these fit tips that are appropriate for you. Feel free to flex your creative muscles by creating your own fit tips and be sure to share them.
It’s great if you can go to a gym and work out for an hour a day, five days a week. But sometimes in the real world, your schedule or even your energy level may not allow you to log hours in a gym. That’s why it’s so important to create the habit of incorporating exercise into your day. Even five or ten minute increments of exercise done five or ten times throughout the day will result in increased fitness levels. When you combine this with a brisk walk, weight room workout, or stretching class, all the better for you.
To maintain a healthy weight and a healthy cardiovascular system, you need to get your heart rate up. 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 fit in ten, at least you get it.
* Get in the habit of parking at the end of the parking lot and walking a little faster to your destination. * Increase your stride – Take longer, faster steps wherever you go. * (Assuming you are in a safe place), take the stairs instead of the elevator. You could even try climbing two steps at a time instead of just one. * In your office building, go up the stairs a flight or two to use a bathroom on a different level. * If you’re at the mall, park near the store farthest from the one you want to go to. Every step counts. * If you’re taking a bus or train somewhere, get off early and walk the rest of the distance.v * Take a healthy lunch with you and enjoy it in the park after a brisk walk. * Instead of lounging by the pool, why not do some water aerobics? Sit on a noodle; move your legs like you’re riding a bike around the pool. There are endless exercises that you can come up with. Flex your creative muscles at the same time. * Volunteer to walk the dog (or your neighbor’s dog; you may make a new friend in the process). *While watching TV, spend a couple of minutes walking in place, knee kicking or half hopping. * Turn up the volume on the radio and dance while you clean the house. Really exaggerate your movements and allow your body to feel good.
You also want to get strong, increase your bone density, and speed up your metabolism by participating in strength training. Hand weights can be purchased very cheaply or you can use water bottles, books, or many other items found around your home or workplace to resist. Isometric exercises (where you tense a muscle and hold the contraction) are also very effective and you don’t necessarily need to use weights. Here are some ideas to help you fit some body-toning exercises into your daily routine. When performed with very light weights or no weights, these exercises can be performed daily. Many of the following exercises can be done in public places. In certain cases, you may want to be alone when performing these exercises or at least let observers know that you are fitting the exercise into your daily routine and invite them to join you. If you have any questions about the proper form of any exercise, please speak with a qualified fitness professional.
lower body:
* When you go to sit in the chair, just before your bottom touches the seat, hold for a second or two, then sit down. * If you’re walking down a long hallway, perhaps at work, on a date, or in an apartment building, do lunge walking. (Take a step with your right leg, bend your left knee toward the ground, straighten your left knee, and step your left foot forward to meet your right foot. Repeat by stepping your left leg in and allowing your right leg to Prepare to walk the entire length of the hallway.) * While you’re inside (or waiting for an elevator) take the opportunity to do some squats or lunges. *Hold on to a reception desk, or the back of a chair or hold on to nothing if you want to work on your balance: bring your leg forward and bend and straighten your knee – feel this on the front of your leg; take leg back and bend and straighten knee; you can also point your toe and/or turn your toe to the side and lift your straight leg behind you; feel this in the back of the leg and the buttock area; raise the straight leg to the side and circle in each direction; feel this in the hips; Raise legs out to the side to work the outer thighs and across the midline of the body to work the inner thighs. You must notice that the standing leg is also being exercised very well. Make sure you do this on each leg.
Center:
* During all other TV commercials for a one hour period, sit on the floor and do a different core development exercise such as crunches, plank, side crunches, air walk, pull up your hands and knees and alternately raise the right arm and left leg and then the left arm and right leg, etc. You’ll be in great shape in no time. * Just lying on the floor and then getting back up can be challenging and is a good test of your fitness. Take time each day to lie down on the floor. Make it a game and play it with your children or grandchildren or a pet. * While sitting in a chair (at work, in the kitchen, or perhaps while sitting at a table at your favorite health food restaurant) support your lower back by placing your hands at your sides and keeping your legs straight towards the front. of you or you can challenge yourself by doing a walking motion with your legs.
Upper part of the body:
* When you’re on the floor during a TV commercial, you might also do a set or two of 10 to 12 push-ups. Modified push-ups (those where you bend your knees) are also fine. * You can also sneak into a push-up against a wall or using the edge of a desk or table. *You can use a dictionary or water jug instead of a dumbbell to add resistance when doing a bicep curl (hold a book with both hands, arms down, keep elbows close to your body, bend elbows so that the book goes from the middle of the leg to the upper part of the chest). Start with two sets of 10-15 repetitions. * Holding a book or water bottle in each hand, arms out to your sides, elbows bent, and hands at ear level, push your arms up toward the ceiling (but don’t lock your elbows), then slowly lower your arms toward the ceiling. arms to return to the starting position. * Work your triceps with the help of a stable chair or a desk or table. Sitting on the edge of the chair, bring your hands to the edge, right next to your thighs with your fingers pointing out. Move the bottom of the chair, and then bend and straighten your elbows.
Yogic activities that include stretching, breathing, and a concentration or meditation practice will help you relieve stress, improve mental focus, improve your flexibility, and develop your balance. Again, it’s best to learn proper form from a fitness professional. Trust your own instincts and know what is good for your body and then do it!
Stretches:
* You can point and flex your feet and circle your ankles in each direction while lying down, sitting in a chair at work, chatting with a friend about cards, or while standing and having a balance challenge at the same time. * Stretch your back with a pelvic tilt when lying down. You can also get on your knees and twist and relax your spine. From a standing position, lean forward with a flat back and slowly rise up, one vertebra at a time, neck last. * Open your hips by coming to the front of a kitchen or office chair, cross one leg over the other so the outer ankle of one leg meets the knee of the other, then lengthen your back as you lean forward. forward. * After spending some time holding the phone with one shoulder, balance by reaching the opposite ear toward the opposite shoulder from which you were holding the phone.
stress busters:
* First thing in the morning, before you get out of bed, take a few breaths, visualize what you want to achieve, and then focus your mind on having a great day. *Before accepting a phone call, take a deep breath and then exhale with a sigh (Aaaahhhh). * From time to time during the course of your day, just stop. Take a moment to be in the present. Taste what you are eating, feel what you are touching, notice what you are thinking. *If you are sitting in the middle of traffic (you may want to park the car first), take a deep breath, as you exhale, roar like a lion (Rroooaaaarrr) while at the same time open your fingers, open your eyes. very wide, open the mouth and stick out the tongue. * Take a break. Find a quiet place and just spend a couple of minutes saying thank you. * Before going to bed, simply allow your mind to quiet down. Allow your awareness to follow the in-breath and out-breath, like a gentle wave on the shore. Silently repeat a positive affirmation and program yourself to sleep well.
Aerobic exercises, strength training, flexibility training, and relaxation are key components of fitness. It is important that you find the right balance for you. Find different activities that you enjoy and do them every day. Change up your routine from time to time to stay motivated and help your body stay in shape. Find ways to fit exercise into your daily schedule, and you’ll reap the benefits of a healthier you.