People often want to get in the habit of exercising but simply don’t know how to get started. There are many excuses for not starting (or sticking to) an exercise program, but the most common, by far, is: “I just don’t have the time.”
If the idea of going out and walking for 30 minutes or spending an hour in a gym seems too daunting, there is good news. The American College of Sports Medicine states that three 10-minute sessions of exercise are just as beneficial as a single 30-minute session. It’s much easier to commit to something that will just take 10 minutes. So what can you do in that amount of time? For cardiovascular work, few things beat walking, especially if you are trying to fit it in in short bouts between doing other things. Promise yourself you will go outside and walk for 10 minutes before work. Is there a treadmill or other piece of equipment gathering dust in your house? Hop on for 10 minutes. Use the time to catch up on the news or listen to a podcast of anything that interests you. Forming the habit is the most important step. Decide to do this before dinner every night (remember—it’s just 10 minutes) or right after the kids go to bed, or before you sit down to answer all those e-mails.
Here are some simple resistance exercises that can be done while watching TV—no equipment required.
A combination of push-ups and prone rows works well to stretch and strengthen the muscles of the back and chest. Lie down on your stomach, with palms flat on the floor, directly under your shoulders, elbows pointing back. For a true push-up, keep toes on floor, but for a modified push-up, knees should be on the floor and toes up. Rise up by straightening elbows so that there is a straight line between toes (or knees for modified push-up) and the top of your head. Lower down by bending elbows again, keeping abdominals and back muscles engaged. Do not let your lower back sink down lower than your chest. Try to do 8 to 12 of these, or as many as you can. Push-ups strengthen the chest (pectoral) muscles and also work the upper arms.
For the prone row, return to start position but extend your hands directly in front, so that you are completely flat on the floor. Pull arms back, squeezing the shoulder blades together. Raise chest off floor, and look straight ahead. Return to start and repeat 8 to 12 times. This exercise stretches the chest and also strengthens the muscles of the middle back. Do three sets of each, push-ups and prone rows, and finish with a yoga stretch called child’s pose, bringing your hips onto the back of your calves and extending your arms straight out in front. Relax your forehead onto the floor. Hold this position for 10 to 30 seconds to stretch out any tension that may have formed in the lower back.
Next, roll over onto your right side and work on strengthening the inner and outer thighs. Prop up your head on your right hand, and lift and lower your left leg 8 to 12 times. This exercise works the abductor (outer thigh) of your left leg. Next, bend your left knee, keeping your left foot flat on the floor, and lift and lower your right leg 8 to 12 times. This works the adductor (inner thigh) muscles of the right leg. Repeat, lying on your left side.
Finally, finish up with planks for core strengthening. Start out lying down on your stomach with forearms flat on the floor. Rise up on toes and forearms or, for an easier version, on knees and forearms. As with the push-up instructions above, remember to keep a straight, strong line from the toes (or knees) to the top of the head. Never let the lower back sink down. Try to hold this position for as long as you can. For some people this will be 5 seconds, and others will be able to hold it for 60 seconds. With a brief rest in between, repeat the plank another 2 to 4 times.
Be sure to consult your doctor before starting any exercise program. For more fitness information visit http://sitzmarkfitness.health.officelive.com.