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I’ve definitely used the excuse that I’m too tired to exercise after work, or that I just don’t have the time. Nobody has an extra hour in their day for working out – we have to make time, which sometimes means multi-tasking in order to get some physical activity each day. If you find yourself falling in the trap of coming home from a long day and crashing on the couch in front of the tv, why not workout while you’re watching your favorite shows? You’ll feel good afterwards, and many of these moves will help you wind down from a busy day so that you’ll get a better night’s sleep.
• Walk in place for 5 minutes, then move into a light jog. Keep up a steady pace. If you’re comfortable jogging for several minutes straight, that’s great; if not, alternate between brisk walking and jogging.
• Try some jumping jacks. Jumping jacks are great cardio exercise! Aim to do 20-25 a couple of times each evening.
• Add some lunges. Step forward with your right foot and bend your right knee to a 90 degree angle, keeping your knee in line with your heel. Step back, and try with your left leg. Lunge on each leg 10-15 times, two to three times each night.
• Hold some light weights or soup cans and do some bicep curls to strengthen your upper arms. Sit up straight so that your back isn’t resting against any support. Hold a dumbbell in each hand beside the outside of the knee. Bend arms up to the ear, clenching your biceps as you lift, to complete 10-15 curls. Do three times a night.
• While sitting on the couch or sofa, crunch in your belly. Just tighten the abs muscles. Feel your stomach with your hand and see that it has become harder. By doing 20-30 repetitions of this simple exercise, you're strengthening your abdominals.
Something to remember: the US Department of Health and Human Services recommends at least 2.5 hours of physical activity a week for adults who want to receive substantial health benefits. Every little bit counts! |
