By Reliv Europe Nutritional Administrator, Lucy Felix.
A lot of us may fall into the category of having sedentary lifestyles. We may have jobs where we are required to sit down for long periods of time. We may struggle to juggle day-to-day tasks and to allocate time to fit structured exercise into the week. A lot of us can relate to manic schedules. Then the weekend arrives and it is often full of commitments — family commitments, social arrangements, not to mention all the jobs we ‘didn’t get around to’ in the week. The thought of taking up an exercise class or an active hobby fills you with dread as there just isn’t enough time.
However, we are more than aware that we should be more active and that we should be fulfilling our quota of 10,000 steps a day and completing at least 30 minutes of moderate to high intensity exercise. We are more than aware of the benefits this would bring to our waistlines, health, joints, mental outlook and mood.
What if we could work around our day-to-day life and incorporate small, easy changes within our lifestyles?
Try following these simple ideas below:
- Work out at your desk — improve circulation, mental focus and give your muscles a gentle workout within the day. Always remember to breathe normally whilst performing exercises.
- Single leg raises. Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg 15 times.
- Feet sprints. Remain seated on your chair and sprint with your feet for 30 seconds. Rest for 30 seconds and repeat 3 times. You should feel your heart rate rise.
- Glute squeezes. Squeeze your glutes, hold for 5 seconds, relax for 5 seconds and repeat 10 times.
- Abdominal squeezes. Bring your pelvic floor in and tighten your stomach. Hold for 5 seconds, relax for 5 seconds and repeat 10 times.
- Arm circles. Simply perform small circular motions with your arms whilst held out
straight. Perform 30 seconds clockwise, 30 seconds anti-clockwise and repeat 3-5 times.
- Repeat this circuit as often as is required.
2. Stretch out at your desk to avoid getting stiff and immobile. For example, to stretch your back, sit up straight and try to pull your shoulder blades together. Hold, and then relax.
3. Pick more active activities for family time.
4. Use half of your lunch-break to take a brisk walk outside — the fresh air will make you feel more alert and the exercise will do you good!
5. Use housework as a time to burn calories (30 minutes of moderate housework could burn up to 100 calories!)