As with other health benefits, effective exercise depends on making subtle changes to your daily lifestyle and then sustaining them.
There are many different ways to do this. Isometric exercises, for example, can be extremely helpful, particularly for people who have a limited range of motion – and you can do them any time and anywhere.
Here are 6 ways to get started on developing the exercise habit (some so obvious but you never thought of doing it!) :
One of the best indications of a fit lifestyle is how much time you spend outdoors. Even if you are just walking, gardening or washing the car, you are likely to be more active than you would be indoors.
So step outside for at least three hours every weekend. Best of all, once you get used to spending time outdoors, you’ll soon be hankering after more active pursuits.
By making an effort to stand ‘tall’, you contract dozens of muscles from your legs up to your neck. This burns calories and builds muscle.
Whether you’re ironing, doing dishes or queuing at the bank, concentrate on keeping a solid foot stance, a slight bend in your knees, an open chest, with shoulders depressed and head up.
Also try this this secret workout:
Imagine you’re squeezing a pencil between your shoulder blades and you have to hold the muscles tight so that the pencil doesn’t fall.
It doesn’t take long before the muscles in your back start to tire.
Every time you realign your posture, or sit or stand a bit taller, you are exercising your back and core muscles.
Whether waiting for the cycle to end or folding clothes, fit in some leg work. Try performing ten or so plié squats (like a dainty ballerina).
Place your heels shoulder-width apart and rotate your toes out to a 45° angle.
Drop into a squat, keeping your knees in line with your toes and make sure your head, shoulders and hips are aligned.
Return to the starting position, squeezing the muscles in your buttocks as you stand tall.
Your gluteus maximus is the biggest of the three gluteal muscles in your buttocks i.e. exercise it.
Whether you are standing or sitting, perform an ‘invisible’ buttock squeeze : tighten, hold for 2 seconds, release (repeat 10 to 15 times), 1 to 3 times a day, tightens the muscle and burns calories.
This is a no-brainer. So, don’t just sit and watch while your children play. Join in the action.
Running, chasing and catching games can be great fun; your kids will love it and you will definitely burn plenty of calories.
You should do this not just occasionally, but all the time.
Aim to become that high-energy super walker – fast, confident, with good posture and healthy arm swingıng.
This small adjustment will burn extra calories and give you stronger legs and a shapelier bottom!
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