No time to get to your training session? Work it into your everyday routine activities.
We all know we should be getting at least 30 minutes of movement a day. Yet for most time just slips away and 30 minutes becomes an impossible feat. Even a sprinkling of a few minutes a day can benefit you if you don’t seem to find, or make time for the gym or your trainer.
1. WHILE WAITING
While waiting in line squeeze your butt 10 times, then tighten your stomach muscles 10 times. Finally do calf raises by rising up on your toes, hold and release for 10 times. Easy.
2. WHILE SITTING
Improve your grip strength by keeping a tennis ball at your desk at work and another at your chair home. At least twice a day, grab the ball and squeeze tightly, hold for 5 seconds and release. Repeat 15 times on each hand. Easy.
3. WHILE SHOPPING
Build some strength by ditching the shopping cart at the supermarket and use your reusable totes instead. Sling one over each shoulder and fill with what you need. That additional weight is like walking with a pack on, it will boost your heart rate and your calorie burn at the same time. Bring both down by your sides and carry to your car and get a core workout in as well.
4. WHILE SITTING AT YOUR DESK
Sitting is the new smoking, it is hazardous to your health. Most people are sitting 8 or more hours a day. If this is you try swapping out your chair for a stability ball 20-30 minutes periods throughout the day. This will help build core strength and also may reduce back pain. Be sure to stand, stretch and move around as frequently as possible.
5. WHILE BRUSHING YOUR TEETH
Our balance deteriorates with age, but there is a trick to get it back. When you brush your teeth, try standing on one foot for at least 60 seconds and then switch feet. When you have mastered that try balancing while lifting one leg out to the side, or backward.
6. WHILE MAKING DINNER
Keeping our shoulders strong and flexible can help relieve joint pain and stiffness. Next time you are waiting for water to boil do arm circles. Keep your arms out to the side straight and shoulder height and do 15 circles clockwise, then do 15 circles counterclockwise.
7. WHILE WAITING FOR TEA OR COFFEE TO BREW
If you have ever had plantar fasciitis, a stabbing pain in your heel(common with age) it is important to keep your calves and Achilles tendons from getting tight. Stand at arm’s length from a wall and place one foot behind the other, keeping your heels down and knees straight.Lean towards the wall bracing with your arms. Bend your forward leg to stretch the calf of your front back leg, hold for 30 seconds and then switch feet.
8. WHEN GETTING OUT OF A CHAIR
The ability to get in and out of a chair unassisted has implications for your health, and your longevity. Every time you stand up from or sit down in a chair, use just your legs, or use one hand at first for assistance. Do this 10 times a day and you are performing body weight squats.
9. WHILE AT A STOP LIGHT
The muscles supporting your uterus, bladder and bowel can weaken over time, leading to incontinence. Counter gravity’s effect by tightening up your pelvic floor muscles( imagine you have to pee and you have to hold it)when at a light. Hold for a count of 10, then repeat for 10. Do this until the light turns green.
10. WHILE WATCHING TV
This lower body workout can be done while watching your favorite shows. Lie on your side and do 3 sets of 15 leg lifts, then 3 sets of 15 leg circles- raising your leg and rotating in a circular motion. Switch sides.
If you are interested in learning more about exercise and movement for the Plus Size Woman please contact me at:
Barbara Steinmetz, Plus Size Health & Fitness Coach Motivator
973-727-4426 or email me at firstname.lastname@example.org