Most of us are a little reluctant when it comes to exercise. ‘It’s too much effort’, we groan. ‘I haven’t got the time, between my [income-generating activity], my [hobby], my [social/emotional obligation]‘ we whine. The fact is that you can always sqeeze in a little exercise. Yes, always. It can be as easy as getting off the bus a few extra stops before yours, and walking. Should you be feeling ambitious, make it a brisk one. Here’s some tips to help smooth the process out for you.  

Warm Up, Cool Down - Spend at least five to ten minutes warming up before “shocking” your body with any serious exercise. It gets the heart beating faster, helps the muscles work more efficiently, and reduces the risk of injury to your body. Stretching is good for getting the blood circulating. However, you may also want to do some very mild aerobics involving the muscles you intend to use (i.e. a slow jog before running). A good warm-up will actually leave you perspiring mildly.

Bend and Stretch – Stand with you feet shoulder width apart, arms at side. Slowly bend forward from the waist, gently stretching the spine, until your hands touch the floor. Don’t strain yourself. If necessary, flex your knees slightly.

Arm Circles – Stand with arms straight out at sides, palms up. Keeping arms straight, make circles in the air with your hands, starting with very tiny movements and then making the circles as wide as possible. Repeat exercise, making circles in opposite direction.

Side Stretch – Stand with feet apart and knees slightly bent. Repeat with your other leg.

Sitting Stretch – Sitting with legs stretched out in front of you, place bottom of right foot on inner thigh of left leg (or against inside of knee). Reach gently forward from hips with both arms, sliding them along extended leg as far as you can go without feeling pain. Keep back straight. Repeat with other leg.

Hamstring Stretch – Stand straight, holding back of chair or doorknob. Bend one leg up behind you, gently pull up, grasping by the foot. The supporting leg should be slightly bent. Repeat with other leg.

Forward Lunge – Stand with right foot stretched out in front of you, arms at your side. Slowly bend right knee until knee is directly above your ankle. Keep other leg straight. Repeat with other leg.

Shoulder Stretch – Stand with knees slightly bent, hands clasped behind back. Slowly lift arms up, keeping hands clenched. To increase the stretch, bend forward at the waist and raise the arms higher. Hold for 15 seconds.

At Least Go For A Walk - One of the easiest exercises you can add to your busy day is walking. Walking is effective, and it requires no special equipment beyond good walking shoes. Keep your posture straight, not bent forward, as you walk, as if there were a string attached to the top of your head and someone were pulling it up. Let your arms swing freely. There are many books available that will explain in detail the mechanics of a “power” walk. Check your local bookstore or library.

aerobics, exercise tips, hamstring exercises, lunges, Muscle-strengthening exercises, posture, stretch exercises, warm-up