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As our lives become more complex,
we need creative time-management twists to juggle all the things
we want to do. This article will give you tips on how to fit
exercise into your busy schedule, even if you have a sedentary
lifestyle.
The first step is to drop the all-or-nothing,
perfectionistic thinking that says "It has to be at a gym.
It doesn't count if you don't breathe hard. It doesn't count
if you don't do it for at least 30 minutes non-stop," etc.
Any physical activity is more beneficial than NO physical activity.
So open your mind and let's create new solutions.
We all get stuck from time to time
sitting at our computers, waiting for one thing or another:
*Long print jobs
*Slow or large downloads
*Large files to open
*Inspiration on what to write or do next
*"Instant" messages
*iPod Updates
Here's how you can put that time
to use:
1. Get a medicine ball and/or exercise
band at your local sporting goods store or on-line.
2. Put these items near your computer
in an easy to reach location.
3. Begin compiling a stack of exercise
ideas from magazines or books which you will also keep near your
computer (consider starting a three-ring binder so you can easily
find the book and flip through it at will).
4. When you encounter a wait period
(or just need a little break), do a set of arm or leg exercises.
Here's a list of ideas to get you started:
Chest Press: Strap an exercise tube
around the back of your office chair and do occasional chest
presses. Hold one handle in each hand and position your hands
so they are at chest level. Sit up straight. Push forward and
extend your arms straight in front of you or, for variation,
cross your hands in front of you. Repeat 10-15 times or until
you become fatigued.
Overhead Tricep Lifts: Hold a 3-5
pound medicine ball in both hands. Lift it over your head with
arms extended. Bend at the elbows and slowly lower the ball so
that it ends up behind your neck. Continue lifting the ball from
behind your neck to over your head. Use slow, steady, controlled
movements. Repeat 8-10 times or until you become fatigued.
Bicep Curls: Depending on your strength
level, you can use one or both arms for this exercise. Hold the
medicine ball in your hands in front of you as if you are offering
a gift to someone or holding a large cup or bowl in your hands.
Your arms should be in an "L" shaped position at your
sides. Bring the ball up to your chest slowly and then back down
slowly. If you are strong enough, you can also do one arm at
a time lifting the ball from the "L" shaped position
up to your shoulder and back down again. Repeat 12-15 times or
until you become fatigued. Perform equal amounts of repetitions
for each arm.
Leg Lifts: Stretch your legs out
in front of you and put your ankles and feet together. Place
the medicine ball in the cradle created by your ankles so that
the ball is resting on the top of your foot and your lower leg
at the same time. Depending on your strength level, you can do
this exercise a variety of ways:
Lower Leg Lifts: Lift your legs
from the floor until they are almost completely extended. Maintain
a small bend in the knees, do not lock your knees. For more of
a challenge, hold your legs in the lifted position until you
begin to feel your muscles shake or burn, then lower. Repeat
10-15 times.
Full Leg Lifts: Scoot up in your
chair so that your buttocks are almost at the edge of your seat.
Put your hands on the armrest to support your body. Extend your
legs in front of you with your knees slightly bent. Lift your
legs as high as you can off the ground. For extra challenge,
hold your legs in place before lowering. Be sure to continue
sitting up straight as you do this exercise and hold in your
abdominal muscles for support.
Sheri O. Zampelli, M.S., CCH is
a clinical hypnotherapist in private practice. She is the author
of From Sabotage to Success How to Overcome Self-Defeating
Behavior and Reach Your True Potential. She helps people create
liveable solutions for their weight and eating challenges. For
more information, visit her website at http://www.donateyourweight.com
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