INCORPORATING ABDOMINAL AND LOW BACK EXERCISES AT WORK
/ HOME .
1. In a seated position - Inhale deeply. Next, raise
both knees together while exhaling slowly.
2. In the standing position, stretch out your
waist
region by inhaling and then bending on the right side. Allow your right
hand to slide down on the outer part of your right thigh and then your
right shin. Hold for 10 seconds while exhaling, come to the center, and
repeat on the other side.
INCORPORATING SHOULDER EXERCISES AT WORK / HOME
1. In the sitting position, clench your hands in a fist
and move your hands like this: 10 circles in, then 10 circles out.
2. Put your hands in a praying position and squeeze for
10 seconds, then clasp them together and try to pry them apart (but do not
lose contact between the 2 hands). Next, make a fist of both hands, hold
one fist directly over the other and push down, keeping the other hand
stationary. Repeat by changing hands. In a few days, you can progress to
squeezing and releasing a towel 20-30 times.
3. Lift your shoulders up towards your ears as high as
you can. Hold them there for 3 seconds and then let them drop down as far
as they will comfortably go and hold the stretch for 3 seconds. Perform 10
of these exercises.
INCORPORATING LEG EXERCISES AT WORK /HOME
1. While sitting, practice raising the right knee and
bringing it close to your chest 10 times. Remember to exhale as you raise
the knee and inhale as you lower it. If you practice this daily then you
can try to raise both knees at the same time while sitting. Repeat on the
other side.
2 Still while in the sitting position, straighten your
knee by raising the foot in the air, one at a time. Hold the foot at the
top of the movement for 2 seconds and lower it slowly. Practice 20 times
on each side.
ADDITIONAL TIPS
1. Walk for 20 minutes daily. Stop using a vehicle for
short distances and institute a self-imposed ban on elevator use. There's
nothing like climbing a few stories to raise your heart rate and
strengthen those legs!
2. Using the stairs instead of the elevator for just 5
minutes daily can result in weight loss to the tune of 1-2 pounds in a few
weeks !!
3. Play with your kids! Take them to parks and play
grounds, ride cycles with them. Kids benefit from physical activity as
much as adults, and it's a great way to spend time together.
The best time to incorporate the 10 minute regimen is
in the morning, followed by a shower. What a wonderfully refreshing way to
start your day!
