EXERCISE
Getting Started With Exercise
Let’s say that again. Not exercising is as bad for you as smoking. Everyone knows that smoking is bad for your health. And it’s true; failure to exercise is equally harmful in terms of poor health and shortened life span.
Interesting workouts
Check out some interesting workouts that could help you today!
- Hold hands in a prayer position in front of your chest.
- Press hands together.
- Hold for 30 seconds.
- Repeat three times.
- Sit up straight with your back against your chair.
- Exhale.
- Tense your stomach muscles.
- Hold for 30 seconds.
- Repeat three times.
- Sit upright in your chair.
- Squeeze your buttocks together.
- Relax and repeat.
- Do three sets of 10 – 15 reps.
- Use a heavy book (but not so heavy you can’t lift it) for curls.
- Start with your arm at your side
- Raise the book to your shoulder.
- Make sure your elbow stays tucked near your hip; don’t hunch your shoulders. Grip the book firmly but lightly to keep your blood pressure level.
- Do three sets of 10 to 15 reps, alternating arms.
- Use a heavy book (but not so heavy you can’t lift it) for curls.
- Start with your arm at your side
- Raise the book to your shoulder.
- Make sure your elbow stays tucked near your hip; don’t hunch your shoulders. Grip the book firmly but lightly to keep your blood pressure level.
- Do three sets of 10 to 15 reps, alternating arms.
- Stand about six inches from your desk chair.
- Squat as if you were going to sit down.
- Just as your bottom touches the chair, stand up.
- Repeat to a count of 20.
Exercise
Research suggests two or three 10-minute exercise sessions a day can build fitness and burn calories even more effectively than three weekly 30- to 45-minute workouts. Best of all, you won’t need to find gear or a shower – we won’t even muss your suit.
Stretching
These easy stretches can improve flexibility and protect against repetitive motion injuries. Plus, they’re easy to do while you’re on the phone, sending e-mail, even in meetings.
- Make a fist.
- Rotate wrist in a circle.
- Reverse in other direction.
- Drop your head sideways toward your right shoulder.
- With your right hand, gently pull your head down further to your shoulder.
- Hold for 30 seconds.
- Repeat on the left.
- Bring your right arm across your body, parallel to your shoulders.
- Grip your right elbow with your left hand and gently pull.
- Hold for 30 seconds.
- Repeat on left.
- Take off your shoes.
- Roll a golf ball under one foot.
- Roll the ball under the other foot.
- Feel the energizing blood flow back to your feet.
Walking
Walking is a great cardio workout. It’s easy on your joints and requires no equipment or training. Just remember, you have to pick up the pace – no strolling! Sherri Dixon, fitness director at Lake Austin Spa Resort in Austin, Texas, shares these hassle-free ways to step up your walking routine.
- Park your car about two-thirds of a mile from your office, then walk the rest of the way.
- Take the stairs to your office. If you work on a high floor, take the elevator part of the way, then walk to your floor.
- Use a bathroom on another floor, and take the stairs to get there.
- Go to the mall on your lunch hour and dart around for some high-speed window-shopping.
- Meet friends for a lunchtime walk instead of food.
- Have a “moving” brainstorming session with your staff, either around your company grounds or in a nearby park or parking lot – just keep the pace moderate, so everyone can talk without wheezing.
- Take a walking “breather” with books on tape or favorite music CDs or MP3s that you reserve exclusively for exercise time.