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Fitness Tips
Anything that moves your limbs is not only fitness, but a stress buster. You don’t have to join a gym or do a 45-minute aerobic class, just get up and move! Start with the following tips.
Increase activity at home
- Set your clock to wake up 15 minutes earlier and do 20 stomach crunches while lying flat on your mattress. Increase daily until you get up to 100 and soon you’ll be enjoying a flatter stomach.
- Work in the garden or yard by raking leaves, pruning, or mowing the grass—using a riding mower doesn't count!
- Go out for a short walk before breakfast or after dinner—or both! Take the dog or even your kids. Start with 5-10 minutes and work up to 30 minutes.
- Walk or bike to the corner store instead of driving.
- When walking, don’t just stroll…pick up the pace from leisurely to brisk, and choose a hilly route If possible.
- Sit up instead of lying on the sofa when watching TV.
- Get up off the couch and get you’re a drink yourself instead of asking someone to get it for you.
- Stand up while talking on the telephone.
- When out shopping, park farther away and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
- Buy toys that promote physical activity and get out and play with your kids!
Increase activity at the Office
- Brainstorm project ideas with a co-worker while taking a walk.
- Stand while talking on the telephone.
- Walk down the hall to speak with someone rather than using the telephone.
- Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
- Participate in or start a recreation league at your company.
- Form a sports team to raise money for charity events.
- Join a fitness center near your job so you can work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
- Schedule exercise on your planner and treat it as any other important appointment.
- Walk around your building for a break during the workday or during lunch.
Yoga
Yoga can ease backaches, soothe asthma, reduce stress, prevent mindless eating, and can also lower risks for diabetes. Why? Because stretching can help your muscles and your mind, while you are losing and maintaining weight. There are various Yoga DVDs, Yoga on T.V., and of course classes – try it, it may just change your life!
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Exercise Tip of the Month:
Drop a Jeans Size with a 20-Minute At-Home Cardio Circuit
This series of 1-minute PE classics packs almost the calorie burn of spinning—ideal for living-room exercisers.
• March in place for 3 minutes (360 steps)
• 60 Jumping Jacks
• March 1 minute (120 steps)
• 60 Jumping Jacks
• March 1 minute
• 30 Squat-Thrusts*
• March 1 minute
• 30 Squat-Thrusts
• March 1 minute
• 30 Squat-Thrusts
• March 1 minute
• 30 Squat-Thrusts
• March 1 minute
• 60 Jumping Jacks
• March 1 minute
• 60 Jumping Jacks
• March in place 2 minutes to cool down.
Calories burned: 145— based on a 140-pound woman.
*Squat-Thrusts: Start standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.
For the complete “Drop a Jeans Size” Plan go to fitnessmagazine.com.
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