Everyone is so busy these days that they do not have time or money to go to gym. Specially if you are traveling in the office or even at home. You just need to have desire and determination to make a time to do some physical exercise. Here are 10 easy ways to work out in any situation.
On an Airplane:-Check to see if the airline magazine or fitness channel provides a in seat exercise program. Exercise in your chair. Walk up and down the aisle for 15 minutes every hour or so. Take the opportunity to stretch in the open spaces next to the rest rooms.
On a driving trip:-Stop every 2 hours for 5 minutes of strenuous stretching and brisk 15 minutes walk. Also walk 15 minutes before eating lunch and dinner. Flatten your stomach by breathing out and pulling your stomach in towards your back as far as possible. Hold for six seconds and release. Repeat 10 times (Do this when you are stopped in traffic).
At High Elevations:-The first day take a stroll, after that do your usual exercises but reduce the time by 15 percent for each 5,000-foot gain in elevation. If it`s hot, do not exercise outdoors between 10 a.m. and 4 p.m.
At the hotel:-If there is no exercise room or pool, ask at the desk for a list of local health clubs or get a street map so that you can walk or jog. To find an aerobics class, look under Exercise and Physical fitness programs in the Yellow Pages. If there is a bad weather, walk or jog in the halls or stair walk. Up for 1 minutes and down for 30 seconds.
In your room:-Pack a jump rope, exercise tape and cassette player. Run in place to the morning news or dance to radio music. Stretch for 10 minutes in the morning and night. Pack 100 paper clips or bobby pins, throw them in the air and bend to retrieve them. Ride an exercise bike, bounce on a mini trampoline or jump rope.
On the phone: -Use wrist and ankle weights to do leg lifts and arm raises while you are talking on the phone.
Doing House work: - You can do an aerobic house cleaning by warming up with a light activity such as dusting or washing dishes, putting dishes away. Then proceed to vigorous vacuuming , sweeping , floor polishing for 20 to 30 minutes. Upbeat music may help keep you moving. To pick up light items from the floor, stand with your feet apart, arms at your sides. Bend slowly from the waist and touch the floor, flexing your knees if you have to do. Count to 10 before straightening. To dust a high shelf, stand with your feet apart and hold the dust cloth in both hands, bending from side to side to wield it.
At your office desk:- Exercising at your desk computer terminal will help relieve tension. Inhale deeply through your nose and then exhale through your mouth. Repeat six times. While sitting on your chair, lean slightly forward, grip the sides of your chair and alternately raise your left and right knees to your chest. While reading, put your foot through the handle of your hand-bag or briefcase, lift until your leg is horizontal. Repeat 10 times without touching the floor. Then do it again with the other foot. Raise your arms high above your head, stretch one hand toward the ceiling, then the other and then both together. Relax and repeat twice.
On the chair:- Tighten your buttock muscles, hold for a full minute. Relax and Repeat 10 times.
When bedridden: - Lie on your back on a firm mattress. Raise your head with your chin close to your chest, turn your head slowly from side to side. Lie on your back with your arms comfortably at your sides. Raise your right arm, cross it over your face, then return it to your side. Repeat with your left arm, three to five times each.
On wheel chair: - Hold the seat of your chair, raise your right leg from the knee, wiggle your toes and move your foot in a circle. First one way then the other . Return the right foot to the floor and repeat. Shrug your shoulders high then let them drop four times. Pull them backward then push them forward. Four times.
