Exercise
Tips for People With 'No Time'
by
Sheri Zampelli
As
our lives become more complex, we need creative
time-management twists to juggle all the things
we want to do. This article will give you tips on
how to fit exercise into your busy schedule, even
if you have a sedentary lifestyle.
The
first step is to drop the all-or-nothing, perfectionistic
thinking that says "It has to be at a gym.
It doesn't count if you don't breathe hard. It doesn't
count if you don't do it for at least 30 minutes
non-stop," etc. Any physical activity is more
beneficial than NO physical activity. So open your
mind and let's create new solutions.
We
all get stuck from time to time sitting at our computers,
waiting for one thing or another:
*Long
print jobs
*Slow
or large downloads
*Large
files to open
*Inspiration
on what to write or do next
*“Instant”
messages
*iPod
Updates
Here's
how you can put that time to use:
|
|
1.
Get a medicine ball and/or exercise band at your
local sporting goods store or on-line.
2.
Put these items near your computer in an easy to
reach location.
3.
Begin compiling a stack of exercise ideas from magazines
or books which you will also keep near your computer
(consider starting a three-ring binder so you can
easily find the book and flip through it at will).
4.
When you encounter a wait period (or just need a
little break), do a set of arm or leg exercises.
Here’s a list of ideas to get you started:
Chest
Press: Strap an exercise tube around the back of
your office chair and do occasional chest presses.
Hold one handle in each hand and position your hands
so they are at chest level. Sit up straight. Push
forward and extend your arms straight in front of
you or, for variation, cross your hands in front
of you. Repeat 10-15 times or until you become fatigued.
Overhead
Tricep Lifts: Hold a 3-5 pound medicine ball in
both hands. Lift it over your head with arms extended.
Bend at the elbows and slowly lower the ball so
that it ends up behind your neck. Continue lifting
the ball from behind your neck to over your head.
Use slow, steady, controlled movements. Repeat 8-10
times or until you become fatigued.
Bicep
Curls: Depending on your strength level, you can
use one or both arms for this exercise. Hold the
medicine ball in your hands in front of you as if
you are offering a gift to someone or holding a
large cup or bowl in your hands. Your arms should
be in an “L” shaped position at your
sides. Bring the ball up to your chest slowly and
then back down slowly. If you are strong enough,
you can also do one arm at a time lifting the ball
from the “L” shaped position up to your
shoulder and back down again. Repeat 12-15 times
or until you become fatigued. Perform equal amounts
of repetitions for each arm.
Leg
Lifts: Stretch your legs out in front of you and
put your ankles and feet together. Place the medicine
ball in the cradle created by your ankles so that
the ball is resting on the top of your foot and
your lower leg at the same time. Depending on your
strength level, you can do this exercise a variety
of ways:
Lower
Leg Lifts: Lift your legs from the floor until they
are almost completely extended. Maintain a small
bend in the knees, do not lock your knees. For more
of a challenge, hold your legs in the lifted position
until you begin to feel your muscles shake or burn,
then lower. Repeat 10-15 times.
Full
Leg Lifts: Scoot up in your chair so that your buttocks
are almost at the edge of your seat. Put your hands
on the armrest to support your body. Extend your
legs in front of you with your knees slightly bent.
Lift your legs as high as you can off the ground.
For extra challenge, hold your legs in place before
lowering. Be sure to continue sitting up straight
as you do this exercise and hold in your abdominal
muscles for support.
Sheri Zampelli may be contacted at http://www.donateyourweight.com/bbs
faq@donateyourweight.com.
Sheri O. Zampelli, M.S., CCH is a clinical hypnotherapist
in private practice. She is the author of From Sabotage
to Success – How to Overcome Self-Defeating
Behavior and Reach Your True Potential. Visit her
website at www.doanteyourweight.com.
Jump
to:
Remember,
All Diet Source tools and charts provide general
information only. They are not meant to replace
professional advice. Always check with your Physician
before starting any weight loss or exercise program.
