Simple Anytime, Anywhere Exercises
Little movements throughout the day can help you stay fit. Imagine, 10 minutes a day of stretching, gripping, and flexing could translate into 5 pounds less of fat gain per year and be the difference between flabby and fit muscles.
Walk while you wait.
Don’t just stand there, get moving! Instead of simply standing and waiting, pace the room, sway back-and-forth, do some kind of movement.
Flex while you stand or sit.
While waiting around, do squats, and go up and down on your toes and flex your knees. While sitting, arch your feet up and down, which flexes the muscles in the front and back of your legs. This exercise reduces the likelihood of blood clots in your legs – this is especially important when sitting for extended periods of time (like on a long plane ride).
Squeeze while you sit.
While sitting and reading, squeeze a firm rubber ball.
Weight-train while you wait.
If you are really bored, use your bag or briefcase as a dumbbell. While sitting, place it over your ankle and extend your legs.
Strategically place stretch bands around your home / hotel room and “flex a few” as you pass by.
Make a few extra trips up and down the stairs. Before getting on an airplane or bus, walk around the waiting area for a while.
Isometrics means tensing muscles without moving them. These strength-building exercises can fit into your anytime, anywhere portfolio. In these exercises, you basically press one muscle group against another or against a wall or other surface and hold the compression for 10 seconds. Standing on your toes and tensing your muscles is a good lower-body isometric. Even professional weight lifters use isometrics as a way to build a bit more muscle during idle time.
The L.E.A.N. Blog
Health Coach Certification
Dr. Sears Wellness Institute™
Englewood, CO 80112
Local: (303) 242-8411
Toll Free: (866) 446-1967
Fax: (303) 558-4214