May is International Employee Health and Fitness Month. It’s a month to promote the importance of fitness and a healthy diet whether you are an employer or employee.
For the busy people who have very little time, don’t worry. Just squeeze in some quick 10-minute session workouts throughout the day or throughout the week! This will have positive health benefits. You can get a good quick workout using just your dining room chair or even a step on your stairs!
Here are some home exercises that anyone can do almost anywhere:
Chair Dips: Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 repetitions.
Chair Squats: Stand in front of the chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, tap (don’t sit!) bottom on chair, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps.
Butterfly Abs: Lie on your back and place soles of feet together, relax your knees out to the side. Place hands behind your head, with elbows out. Tighten your abs, lift your chest and shoulders up, then release back down. Do 10 to 12 reps.
Oblique Crunches: Lie on your back, with knees bent. Cross left ankle over opposite knee. Place your right hand and lift your right shoulder toward your left knee. Release down. Do 10 to 12 reps, then switch sides.
Modified Push-Ups: Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back and butt should be in alignment. Keeping your abs tight, bend elbows and lower your chest toward the floor. Press back up. Do 10 to 12 reps.
Standing Hip Extension: Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.
Step Ups: Place your entire right foot on a stair or a sturdy platform, and step up with your left leg. Step down with your left leg, reaching back about 12 inches; follow with the right. Do 12 times, keeping your chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.
Even taking small steps to incorporate healthy lifestyle behaviors into our daily lives can provide significant health benefits. Remember to get up each hour if you work at a desk and move around and encourage your colleagues to do so too! The best way to reinforce new habits is to help others seeking to form the same habits. Offer to serve as a mentor or accountability partner for a co-worker or friend!
The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.