Friday, January 6, 2012

4 Daily Get Fit Exercises


Many people build exercise programs into their daily routine. They go for a run first thing in the morning, do calisthenics before bedtime and hit the gym three days a week. However, routines get interrupted, but the need to keep fit does not. You can take some steps to keep fit when normal exercise schedules can't be accommodated or just to maintain fitness with normal activities.


Start in Bed
Exercise in bed. On your back, lift your legs one at a time about a foot and hold it a few seconds. Alternate legs, then lift both at the same time. Then pull your knees to your chest with your arms, one at a time, then both together. Once out of bed, do side bends and head twists. Put your arms down at your sides and bend as far as you can -- try touching the floor, alternating arms. Put your hands behind your head and swing them from side to side.
Put Fitness in Your Life
Incorporate fitness into your routine. Walk a few blocks instead of riding a bus or parking next door. Take the stairs instead of an elevator or escalator. Take a short walk after lunch or dinner. Do simple chores around the house or office such as carrying objects or dusting. Stop periodically during the day to swing your arms side to side and bend your body side to side. Tighten stomach muscles as much as you can. If you do manual labor, take a few minutes at lunch or on breaks to stretch.
Do Anywhere Program
Here's a program you can do anywhere, even in a hotel room. Walk briskly for 10 minutes, outside or in place, for aerobic conditioning. Then do a series of calisthenics such as bent-knee situps or stomach crunches, as many pushups as you can handle, basic squats with arms extended in front of you, lunges by stepping forward with one foot, and then the other and finish with some jumping jacks or alternating foot hops.
Orange Workouts
The Sunkist orange people suggest exercises using their fruit. Put an orange in each hand and stretch to the ceiling. The extra weight will boost the benefit of the stretch. Do an orange crunch by holding an orange under your chin while you lift your shoulders off the floor with your stomach muscles. Put two oranges in each hand and do triceps lifts, raising your arms backward. Stand with one arm braced on a wall, put an orange behind one knee and lift the leg holding the orange in place. Alternate legs.
Simple Fitness
Other exercises can be done anywhere and almost anytime. Do standing pushups. Lean against a wall with your feet away from the wall and push yourself outward. Stand behind a chair with your hands on its back and bend down at the knees as far as you comfortably can, then use your leg muscles to lift back up. Put a chair behind you with your feet a couple of feet in front of it and your arms on the seat. Bend your arms to lower your body as far as you can, then lift back up.


 
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