Before you cross exercise off your to-do list. You can sneak
in mini-fitness bursts throughout the day-without carving extra time out of
your overloaded schedule. Try these sample days of fitness, which combines easy
2 minutes moves with everyday activities.
7 A.M. When you get out of bed Do a total body stretch.
Stand with feet shoulder-width apart. Interlock fingers and raise your hands above your head, palms facing up. Lift yourself up onto your toes and feel the stretch throughout your body; hold for 10 counts. Repeat 2 more times.
Stand with feet shoulder-width apart. Interlock fingers and raise your hands above your head, palms facing up. Lift yourself up onto your toes and feel the stretch throughout your body; hold for 10 counts. Repeat 2 more times.
7:15 A.M. While Making Coffee Do Heel Raises
Stand with feet shoulder-width apart, arms at side (or hands on counter). Raise heels about 2 inches off floor; slowly lower yourself, Repeat 20 times for a set.
Stand with feet shoulder-width apart, arms at side (or hands on counter). Raise heels about 2 inches off floor; slowly lower yourself, Repeat 20 times for a set.
7:30 A.M. After Making the Bed Do Standing Squats
Stand with feet shoulder-width apart, hands on a dresser for balance. Bend knees to 90 degrees, as if sitting in a chair; hold for 2 counts. Repeat 10 times.
Stand with feet shoulder-width apart, hands on a dresser for balance. Bend knees to 90 degrees, as if sitting in a chair; hold for 2 counts. Repeat 10 times.
8 A.M. While Showering Do
Biceps Curls
In the shower stand with feet shoulder-width apart. Hold bottle in each hand at chest level, elbows bent at 90 degrees and palms facing up. Bring bottles towards shoulders, keeping elbows close to y our body; return to start. Repeat 10 times.
In the shower stand with feet shoulder-width apart. Hold bottle in each hand at chest level, elbows bent at 90 degrees and palms facing up. Bring bottles towards shoulders, keeping elbows close to y our body; return to start. Repeat 10 times.
12 Noon After Reading E-Mail Do Push-Ups at Desk
Stand about 12 inches from a desk. Rest palms shoulder-width apart on desk. Keeping legs and back straight; return to start. Repeat 10 times.
Stand about 12 inches from a desk. Rest palms shoulder-width apart on desk. Keeping legs and back straight; return to start. Repeat 10 times.
1 P.M. Before Doing Errands or Meetings Do Wall Sits
Stand with back against a wall. Bend knees about 90 degrees; hold for 30 seconds. Return to start and rest for 30 seconds. Do 1 more time.
Stand with back against a wall. Bend knees about 90 degrees; hold for 30 seconds. Return to start and rest for 30 seconds. Do 1 more time.
2 P.M. On Your Way to Restroom Do Calf Raises
Head to a higher floor. After every 3 steps you take, Stop and do a calf raises: At the edge of a step, stand up on the balls of your feet and then lower you heels just below step height; hold for 2 counts. Repeat 10 times.
Head to a higher floor. After every 3 steps you take, Stop and do a calf raises: At the edge of a step, stand up on the balls of your feet and then lower you heels just below step height; hold for 2 counts. Repeat 10 times.
5:30 P.M. At the Market Burn
Extra Calories
Alternate your pace at the grocery store: Increase your speed walking up one aisle: then decrease your speed going down the next aisle.
Alternate your pace at the grocery store: Increase your speed walking up one aisle: then decrease your speed going down the next aisle.
6 P.M. Preparing Dinner Do
Single-Leg Bakances
Stand with feet shoulder-width apart. Raise left leg about 3 inches; hold for 30 seconds and release. Rest for 30 seconds; Switch legs. Repeat 1 more time.
Stand with feet shoulder-width apart. Raise left leg about 3 inches; hold for 30 seconds and release. Rest for 30 seconds; Switch legs. Repeat 1 more time.
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