Exercise time can be tough to come by. With your hectic daily routine – getting ready for work, getting the kids ready for school, a busy day at work, coming home and fixing dinner, cleaning up the house and getting everyone, including yourself, to sleep – exercise is usually the last thing on your mind!
But exercise is the one thing that energizes and enables you to handle such a busy lifestyle. Indeed, when you exercise regularly you reduce your stress, sleep better, feel better and boost your self-confidence.
Exercise on the Run – and I Do not Mean Running!
There are many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body. And it’s vital that you remember to warm-up and cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. A bit of walking works very well for both of these purposes.
So here are 5 simple exercises you can do anywhere:
Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up. Avoid this exercise if you have wrist or shoulder problems.
Do not be afraid of these! The key is to modify your routine so it works for you . Everyone knows the standard push-up position but to change it up a bit try starting with your knees rather than your toes on the floor. And how about some half push-ups – either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down?
Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.
Once you’ve mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.
Body weight squats are a great exercise you can do anywhere. Start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise. If you’re feeling a bit advanced and in need of a more intense workout, grab two 2-liter bottles filled with sand and try performing squats while holding one in each hand.
Calf raises can be done where there is a raised surface, such as a stairway. If you need balance, hold onto the railing. Facing the stairs, stand with only your toes on the stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes. Even though it seems as if this is an ankle exercise, it also works out your calf muscles.
Adapt these exercises to your own strength and stamina levels and build slowly for the best results. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.
Source by Paula Eder