HOW TO GET FIT WITHOUT GOING TO THE GYM
We all know exercise is good for us — it keeps the body fit and healthy, boosts mental health and can help with weight loss.
Yes we’re doing less than ever. 42% of people say that they don’t have time for fitness. We ask fitness experts how you can fit exercise in, even if you’re the busiest person around.
7 AM — Rise and Stretch:-
As soon as you wake up, stretch your arms over your head and lengthen your body. Take a few deep breaths, then pull your knees tightly into your chest. This wakes up the body while engaging your muscles. Next, do some exercise sit-ups. Lie flat on your back, bring knees to chest, then stretch your legs out and lower them to tone the abdominals. Repeat 10 times.
7.30 AM — Try some toothbrush squats:-
Do the Toothbrush Squat Challenge. “Doing your two-minute toothbrush, aim to do 30 squats.” Place your feet hip-width apart, bend your knees and send your hips backwards as though sitting in a chair. Then push up through your heels and squeeze to work the big muscles in the legs and bottom.
8 AM — Activate your commute:-
Give your neglected pelvic floor muscles a workout while waiting for the train or bus. Draw your pelvic floor muscles up and squeeze and release 10 to 13 times. Aim to build each squeeze for 10 seconds. If you’re driving, everytime you stop at a red light, contract and slowly release your pelvic floor muscles to a count of 10.
9 AM — Skip the lift:-
People who regularly took the stairs at work had lower blood pressure, reduced levels of cholesterol and decreased waist measurements.
10 AM — The wall workout:-
Do some wall push-ups while you’re waiting for the kettle to boil. “Stand with your hands straight out against the wall, arms shoulder-width apart. Bend at the elbows and lead in, as close to the wall as you can, then push back out. The further from the wall you stand, the harder it will be.”
1 PM — Lunch with benefits:-
Reclaim your lunch break and go for a walk listening to your favorite tunes. Walking around 100 beats per minute is the optimum pace, to make a playlist that includes “Sweet Home Alabama (100 bpm) and work up to Mixes like Jogger (128 bpm)
2 PM — Walk and talk:-
When you’re on the phone, “press your back flat against a wall and lower your body by bending your knees to a 45- to 90-degree angle. Hold the position for as long as you can, then stand up.”
6.30 PM — Make sure you stand your ground:-
Earlier than racing for a seat on the train or bus, stand on the commute home. It might not increase the numbers of steps you take, but it gives you the opportunity to work on balance and activate your glute muscles.
8 PM — Ad break activity:-
Ad break? Get up from the sofa and sit back down without using your bands. This will work your abs. Repeat this 10 times. Ten use the edge of a chair to perform triceps dips to banish bingo wings.
9 PM — Bathtime biceps:-
Hang a resistance band on the bathroom doorknob and use it to work your arms and shoulders while your bath fills.
10 PM — Get set for tomorrow:-
Set your alarm — then put it out of reach. Once you have got out of bed in the morning to trim it off, you might as well keep going and get up.