Too Busy to Exercise?
So you are too busy to work out? You are not alone. One of the main reasons people give for not exercising is a lack of time. Here are some key things to consider as you try to find time to work out.
You don't need equipment or a gym to work out. Look around your home and work to see if you have places you can walk, jog or ride your bike. You can use body resistance to strengthen your muscles (think Pilates). If you travel frequently, try to find hotels that have gyms on the premises or with a pool so you can swim. Have toddlers? Play with them on the playground, running around the yard with them or just taking them for a walk in the stroller.
Don't feel pressured into making your workout a specific length. If you can't find an hour, do a thirty minute workout. If you can not do a full 30 minutes at a time, go for two or three short walks (perhaps on your breaks at work). The point is not how long you are active at a time, but that you are active throughout the day.
Use activities you already do to strengthen and stretch your muscles. Squat instead of bending when you need to get something from a low shelf or off the floor. Sit tailor style on the floor or a larger chair instead of sitting on a couch. Use large movements to stretch while you fold laundry. Do foot circles and seated leg extensions while at your desk. Do your kegel exercises while you wash your hands after using the bathroom. Go up and down the stairs an extra time on each trip. Get creative; you may be surprised what you discover you can do.
Here are two sample 5 minute routines you can try - one standing and one sitting. Remember to adjust the exercises to meet your needs, working at your pace. If you feel any discomfort, stop the exercise.
Sitting 5 Minute Workout
Do each step for 30 seconds, repeating as many times as necessary for 30 seconds.
Slowly stretch your arms to the front, to the side and then behind you, up and stretch behind then all the way to your lap.
Put your arms in the air, tilt your torso to one side (leaving your hips in place), alternate 5 times then switch to a front tilt (not bend, think of a crunch).
Put your arms out to the side. Slowly twist to one side while bending your elbows so your hands go up. When you reach your full stretch, press your arms over your head and then return to the elbow bent position. Return to center while straightening your arms out to the side again.
Sit firmly on your chair, positioned close enough to the edge you can move your legs. Slowly lift leg, raising the knee then return the foot to the ground. Alternate legs.
Same position, lift one foot to straighten the leg and then lower the foot. Alternate legs.
With your feet on the ground, alternate lifting your heels and your toes 5 times. Turn your toes in and alternate heel and toe lifts 5 times. Turn your toes out and alternate heel and toe lifts 5 times. (Note: delete this step if it causes cramps in your legs.
With your feet planted firmly on the ground, Slowly stand all the way up, then sit all the way down.
Put one foot on the opposite knee. Lean forward or press gently on the leg to stretch the hip. Switch legs.
Sitting straight up, place your hands on your abdomen and take a deep breath in. As you exhale the breath, forcefully contract the abdominal muscles.
Holding your head upright, press the shoulders down and back, then return to normal. Tilt your head to one side, then to the other, stretch your neck to get your chin to your chest, then stretch your neck back to look up.
Standing 5 Minute Workout
Do each step for 30 seconds, repeating as many times as necessary for 30 seconds.
Slowly stretch your arms to the front, to the side and then behind you, up and stretch behind then all the way to your sides.
Put your arms in the air, tilt your torso to one side (leaving your hips in place), alternate 5 times then switch to a front tilt (not bend, think of a crunch).
Put your arms out to the side. Slowly twist to one side while bending your elbows. When you are fully twisted, press your arms over your head and then return to the elbow bent position. Return to center while straightening your arms out to the side again.
Standing securely slowly lift one leg until the knee is at hip height and then slowly lower. Switch legs.
Standing securely, slowly step back with one leg and dip your body only as low as you can remain stable. Step back to beginning position and repeat with other leg.
Standing securely, slowly raise one foot behind you, then slowly lower back to starting position. Switch legs.
With your feet planted firmly on the ground, Slowly bend at the hips and knees to squat, keeping your head and torso upright and not allowing your knees to go further forward than your toes. Slowly stand back up.
Standing securely put one foot in front of you while bending the opposite leg. Slowly lean forward increasing the stretch. Repeat with the other leg.
Standing straight up, place your hands on your abdomen and take a deep breath in. As you exhale the breath, forcefully contract the abdominal muscles.
Holding your head upright, press the shoulders down and back, then return to normal. Tilt your head to one side, then to the other, stretch your neck to get your chin to your chest, then stretch your neck back to look up.
You May Also Be Interested In:The Coach's Notebook of positions, techniques and tools for labor Pregnancy Nutrition to help you experience a healthy pregnancy. Natural Childbirth Directory to find other websites that will help you prepare to give birth. The Monthly Guide to Pregnancy helps you understand the changes in you and your baby. Birth Challenges helps you learn to navigate through a challenging labor. |
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© Copyright 2000-2007 Jennifer VanderLaan and Birthing Naturally
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