The oft-heard mantra of “get out and exercise more” is easier said than done if you have a busy home and/or work life. Even the effort of getting changed into exercise gear takes time and motivation – and if there’s young children or a demanding workplace, then the problem increases exponentially!
So our experts at New In 90 have come up with four really simple ways to get the body moving as you go about your day-to-day “stuff”. They are not a substitute for getting out and about, but they will go a long way to getting you active and in the mood for more.
1 When you clean your teeth in the morning, do slow squats as you brush. This is a great exercise for your legs, tummy and butt and you can make them as hard as you like. For beginners, just bend your knees a few inches, and then raise back up again. For more seasoned squatters, drop lower so your knees are 90 degrees (don’t go lower). For an even harder option, use one leg only.
For the evening teeth clean, lean against a wall or wardrobe and bend your knees, sliding your back down the wall as you bend. Again, go as low as you can and hold whilst you brush. Remember to breathe normally throughout.
And remember – 2 minutes per clean. Always!
2 Whenever you’re waiting for the kettle to boil (or waiting for anything), work on your posture. Shoulders back, tummy in and head tall. Don’t hold your breath and keep your tummy muscles firm. Hold for 10 and then relax.
Having a good posture will alleviate many bad back symptoms and make you feel alive and fit.
3 When you do go out for your daily stroll, make sure you walk briskly! Pump your arms and focus on good walking form. The aim is to slightly increase your heart rate for at least 15-20 minutes if you can. If you can’t go out, then you can walk around your garden, or walk on the spot inside. Lift your knees up as high as possible to increase the workload on your body.
If you have stairs, go up and down several times – taking the steps two at a time to work harder. Set yourself a challenge each time – start off with a really easy target to begin with so that you can never fail.
4 Give your mind a rest! With all this stress flying around, it makes huge sense to “turn off” your mind for a few minutes each day. This will be hugely beneficial, especially for those people who get very anxious.
For a full guide, go to “The Magic of Meditation”
And to read our article on staying fit at home go to “10 easy ways to turn your home into an exercise circuit”
Until next time, stay healthy.
Sue from the New In 90 Team