It's All About Exercise and Health » exercise

How do you fit exercise into your schedule?

admin — Thu, 19 Nov 2009 18:02:42 +0000

Okay, so you’ve committed to exercising at least thirty minutes per day. You’ve figured out how to make it so your boss won’t think of it as slacking and you’ve even got some of your co-workers getting into the idea of exercising together on a regular basis. You’re excited about finally losing some weight and fitting into that shirt you wanted to wear to the last office party but couldn’t fit into.
Come Monday morning, you wake up and feel so refreshed and hopeful that you go into work all smiles and a whistle on your lips. It is then that you see the pile of work on your desk and the whistling abruptly stops. You end up working all day and even lunch is spent trying to negotiate with other people who are just as loaded as you are and have no time for exercise nonsense. One day goes by like this… and then the next day is just as bad.
How do you fit exercise into your routine?
How do you juggle the mounds of paperwork that need to get done with the need to stretch your arms and let out a rebel yell declaring your need to exercise or all hell will break loose?
The thing is, you don’t have to, not if you’re creative enough to see what office tasks will help you achieve your exercise goals without sacrificing your time and precious company resources (i.e. yourself and your coworkers).
• You managed to get to the building twenty minutes before schedule. You’re waiting in line for the elevator. What do you do? Go find the stairs. Chances are, unless the occupants of the elevator are all working on the same floor, you’ll end up getting there faster because of all the floor layovers. Although a word of advice, it is highly recommended that you start slow. Unless you are on the second to fourth floors, it would be better to pace yourself. Climb to fourth for example and take the elevator from there. Increase your stamina and endurance over time. Don’t expect miracles on the first day.
• The watering hole rush. Instead of slowly making your way to the water dispenser or pantry like the sloth you used to be, try doing stepping exercises designed to strengthen your leg and lower back muscles. Sure you might look like a funny military parade fan, but at the next company outing your glutes will be buns of steel.
• Instead of using an online messaging service to send messages to your office mates, try getting up and walking to them. this not only promotes social interaction, something that helps keep workers from feeling isolated in the workplace, but it also creates an opportunity for you to exercise your legs and improve your posture.
Try to think of the different ways that you can plug in a few minutes of exercise into a hectic work day. Maybe you are already doing something that you would have never thought of as exercise before but could actually be tweaked to fit your varying exercise needs.
Be creative and don’t be afraid to explore new things. The perfect exercise plan for you is out there.

Some Time Tested FREE Tips for Staying Fit at Your Home

admin — Tue, 17 Mar 2009 00:46:34 +0000

Most people believe in joining big clubs and expensive gyms to get that proper body and shape but most of the times they fail to visit their gyms due to their busy and hectic schedule. A large number of people think that it is not possible to achieve a good body and shape without spending a huge sum of money on getting memberships for big gyms and purchasing expensive equipments and diets. But believe me it is often a myth than reality as it doesn’t necessarily mean to spend large money to get perfect body and shape.
There are many things that you can do right at your home and without spending even a single penny on anything. In addition to that most of them aren’t too tough for common people like you and me and anyone can do them even in their busy schedule. First of all you need to refresh your “life page” like your PC when you have got sudden problems, like freezing and hanging of your PC suddenly. To begin with, you need to bear in your mind that in order to look great you should feel great too. Always make some routine for eating, sleeping, and waking up in the morning. Believe me if you can prioritize your schedule for your normal day activities almost half of your health and wealth problems are solved automatically.

There are many simple exercise that you can do right at your home, without spending anything at any time of the day when you have some free time, like some light exercises for abdominals, arms and legs. Experts firmly believe that 90% of our health problems start from our own abdominal which we always pamper and don’t allow moving it a little. Perhaps, it our abdominal only which if in poor shape can spoil the entire body shape and if it is not healthy then can invite tons of problems.

In many Eastern countries people believe in relaxation exercises and different breathing and abdominal exercises which are very useful in keeping our body, mind and soul. Apart from that some simple exercises can help you achieve a good abdominal shape as abdominal muscles are some of the easiest muscles in a human body that doesn’t require any special equipments and machines. Literally without any equipments and machinery you can achieve a great shape, like crunches and sit-ups along with leg lifts and rotations in the air. All you need to do is to just laying on the ground with some mat or bed sheet under your back to make yourself comfortable.

It is always advisable to do some light jump-ups and stretching and bending movements to warm up your body a little before you take on these exercises. When you lay on the floor just raise your legs 90 degree to your body in the air, spend some time balancing your body weight by putting your hands around your hips and then slowly moving them backside towards your head. After that you can bring your legs back again on the perpendicular position and then back on the ground in a straight laying position. Repeat these steps for 5-10 minutes. It would help in improving your abdominal, back, hips shape along with other abdominal related problems like indigestion, acidity and gastric problems. Similarly, you can do some simple exercises and movements for your arms and legs to keep them in a good health and shape.

Exercises and Workouts for Busy Schedules

admin — Fri, 20 Feb 2009 04:24:08 +0000

After coming back from a long and draining day in the office, having dealt with many complex issues the only thing you really want is to come back home, sit in the couch, relax and unwind with your family, watching some –indifferent most of the times – TV programs, or listening to the music. Exercising is not something that you will possibly think, since you combine it with extra fatigue and more lost time from your personal life. This is not true though if you know how to do it.
Keeping yourself fit doesn’t mean endless hours of running or working out; it can be both useful and fun. Doing some stretches and aerobic exercises in short sessions that you can do either at home or even at work, during lunch break or just a regular ten minutes unwinding break. Do some stretches for legs, arms and neck, using the method that suits your style best: relaxation exercises or Pilates are the most recommended since they both aim at the muscle invigoration using natural moves and can prove extremely relaxing and rejuvenating even at work.

Sitting all day anyway is something that makes the body get easily tired and stiff, so that can help a lot. Stretching is a form of exercise that you can do after you return home, with your family, or listening to some music; it is very pleasant and will leave a sentiment of wellness, as it will turf out fatigue and enhance concentration. Aerobic on the other hand is a more power and brisk form of exercise but you can turn that into a big advantage for yourself, since you can perform some aerobic exercises while walking fast or climbing stairs.
Even when being at work you can take advantage of the time that you don’t need to be sited in front of the computer all the time; walk around the office, hold some heavy books and do some raises. If you do that for some time your muscles will feel more toned. Keep in mind that when it comes to aerobic, a 30 minutes straight work out is great and 60 is ideal, however you can always do smaller sessions of 10mins each time throughout the day. That will keep you more energized and zappy all day, breaking the hours of stiffness and standstill that usually make us feel more dull ,sleepy and lethargic.
A very good idea for those who want to exercise but don’t want to lose time from their interaction with family and kids, is to try to do some sports in the house – especially if you have a yard – with your kids. Play 30mins of racquetball or basketball, toss a ball or do something that can be both entertaining and exercising at the same time. You can turn some regular work out into fun this way and plus share some moments with family and kids.
The most vital and important thing is that you need to find what works better for you and when, since you know your body and schedule better than anyone else. Combine some daily or regular exercise with healthy diet and you will get amazing results even after a month; your entire mood and overall feeling will be better, feeling more alert and lively.

No time for gym? Home or Everywhere Exercise Workouts as effective as hitting to the gym

admin — Fri, 20 Feb 2009 03:25:53 +0000

If you are enthusiastic about getting a perfect figure or build a great physique but don’t have time or the money to take a gym membership, don’t lose heart. There are ways out to lose a lot of weight and gain a perfect figure even if you don’t hit the gym.
All you require to do is to learn some simple exercises, get hold of things that can easily found at home and start off with your exercise regime. There is a famous saying that goes as said below:
“A man can succeed at anything for which he has unlimited enthusiasm.”
So, if you have the enthusiasm in you to obtain the figure type you desire, all you require to do is to work towards it.
Some effective tricep home workouts:
a) Tricep dip:
You require strong and unmovable surfaces for this exercise. This will be helpful for depending on a surface that can hold your bodyweight. You can either use two chairs or tables. Make sure they are of the same height. Utilize the exercise technique that you would for a regular tricep dip.
b) Tricep extension:
This is a lying tricep extension. This ensures maximum muscle growth and stimulation. The exercise is quite easy to do on the floor. Use water bottles or books to use as weight. Now, do lying tricep extensions via using these weights. You need to be very strict about this regime to put maximum impact on your triceps.
Some easy home workouts:
a) Weightless concentration curl:
This is a great home workout. Start by standing straight. Now with your right hand catch hold of your left wrist. Try to apply pressure towards down using your right hand and simultaneously curl your left arm forcefully but at a slow pace. Once your elbow is curled, squeeze your biceps again and hold the position for one second prior to lowering it. Make sure you finish all reps prior to switching arms. Focus on working out your biceps all the time for each rep. you also need to ensure that you are applying strong pressure with the idle hand.
b) SQUATS:
This is an exercise for legs. Start with a standing position and spread your feet at shoulder width. Now, squat down till both your legs reach 90 degree angle. When you lower yourself, you need to keep your back a little arched. Your head should be up and your glutes should be sticked out. Imagine as if you are sitting on top of a chair. As soon as you are at the bottom, start flexing your hamstrings, glutes and quads to bring yourself back to the position where you started.
c) Push up:
This is an essential and effective type of home workouts. This exercise will let you build up your shoulders, triceps and chest. Place your hands on ground at shoulder width. Now, keep your toes on the floor and feet together. At a slow pace lower your body and get your arms reach to a 90 degree angle. Now, it’s time to bring yourself back and flex to back up. Make sure you don’t spring back up in order to finish your rep.
Hope all the above mentioned tips provided you a clear idea on how to exercise at home effectively.

Great Tips for Exercise and Losing Weight

admin — Fri, 20 Feb 2009 02:37:37 +0000

Whether your goal is to lose weight, gain muscle, improve your
cardiovascular health or to simply maintain your current fitness schedule your enemy is TIME. While the modern world has given all of us everything it unfortunately lacks on time. Generally, people are so engrossed in their normal day to day life that they don’t get sufficient time and energy to perform some light exercise and movements.
However, due to increased health awareness around the world, most of us want to stay in shape and like to exercise, but the problem is we are so busy we don’t find the time to actually go out and walk or exercise. But that shouldn’t be an excuse for not exercising, so we need to fit an exercise program to our busy schedule.
So how do we balance a career, relationships, errands, and family into our workout schedule?
Here are 5 points to consider when you are trying to fit a consistent exercise plan into your busy and hectic lifestyle:
Commit Yourself to a Specific Schedule
Take time to write out your exercise schedule just as you would for a to-do list, for example, of your groceries. If your exercise plan becomes part of your routine schedule then it will automatically become part of your daily duties, and no longer a chore. Make sure you have 3 days in the week set aside for your exercise routine, anything less than 3 days would not be enough. If you want to succeed in making this work you have to write it down in your planner.
Weekends
Utilize the weekend and take advantage of the fact that you only need 3-5 days a week to pull of this workout plan. Weekends are less hectic for some of us, as so we can count on making an exercise routine for that time. If you workout one day on the weekend then you will only need a minimum of two days during the work week to fulfill your 3 day minimum mandatory workout schedule.
High Priority Workouts
Although sometimes you will need to cancel the scheduled workout, you must be vigilant in making your workout become part of your most important priority. Think of it as an asset to long lasting health. Do not bump off your 3 days a week workout schedule, instead try to post-pone that coffee break or social lunch on the day you have your workout. Make your workout be your priority.
Enrollment of Others
Try to get the support of your family and friends in this task. Delegate your responsibilities to them so that they can assist you to meet your fitness and weight loss commitment. At times you may even have to restructure your schedule so as to make it fit your workout. You can even form a buddy system to help you maintain your workout schedule as you move forward.
Don’t be Too-Tough on Yourself
There will be times, no matter who you are, in your workout program that you will just not be able to keep it up, so remember not to beat yourself up. Remember that consistency is the operating word. If you start to slack off, get back on your horse and start over.
All the best!