Start Slow And Easy With An Exercise Plan

You know you need to start getting in better shape, but maybe it’s been awhile. Maybe you’ve gained more weight than you intended. Maybe the thought of doing a huge workout scares you silly. Stop thinking that way. You can get back on track if you just start slow and easy. No one is expecting you to run a marathon by next weekend. If you’re expecting that from yourself, you need to stop that. You need to start thinking of a long-term plan instead of a quick fix.

If you can start with a five minute walk, do that. Depending on where you live, you may be able to walk down your neighborhood street. If you live in the city, you can walk down the sidewalk. The thing to do is, set a timer on your phone for two and a half minutes. Start walking. When the timer goes off, turn around and head back home. It may seem silly and you may feel like you didn’t get very far, but over time, you will add minutes and distance. This will gradually build up and before you know it, you’ll be walking around the block. Every few weeks you may be walking an extra block.

It doesn’t matter if it takes several weeks or maybe even a couple of months to build up to a thirty minute walk each day. The fact is, you’re taking your health seriously and you’re making small adjustments every day that will add up and give you great benefits. By this time next year, you could be walking for an hour or more each day, all because you decided to simply start with five minutes and gradually add to it. Pretty soon you will have the New Body you alsways craved

Here’s a simple way to add time each week. For the first week, take a five minute walk every day. Each week add two more minutes to your time.

Week One – 5 minutes
Week Two – 7 minutes
Week Three – 9 minutes
Week Four – 11 minutes

After four weeks, you can start adding five minutes each week.

Week Five – 15 minutes
Week Six – 20 minutes
Week Seven – 25 minutes
Week Eight – 30 minutes

See, within two months you’ve already made it to half an hour per day. From there, you can keep adding time to your walk or you can decide to start adding an extra walk each day, one in the morning and one in the evening. The second walk doesn’t have to be half an hour long, you can start with ten or fifteen minutes and gradually add onto it like you did in the beginning.

Focus on the health benefits and how much better you’re going to feel once you build some momentum. In the beginning, that five minute walk may seem like torture. Don’t give up! If three minutes is all you can start doing, then do it. You didn’t get out of shape in two weeks and you’re not going to get back in shape in two weeks either. Simply set your mind to start doing this and to keep doing it for the rest of your life.



 

10 Ways To Stay Healthy At Your Desk

Anyone who has a desk job knows how important it is to get up and stretch their legs regularly. Research has shown time and time again that sitting for long periods of time can increase the risk of obesity, poor posture, back pain, leg cramps, and tense muscles. It can also lead to more serious ailments such as heart disease, diabetes, and even death. The good news is that there are exercises you can do at your desk job to help decrease your chances of running into one of these problems.Even before you exercise, you should make sure that you’re sitting at your desk the right way. To reduce the strain on your arm, back, legs, and muscles, your chair should be at the correct height and you should assume a standard sitting position without slouching. Keeping your feet flat on the floor and your spine flat against the back of the chair will help reduce poor posture.

Exercising at a desk job is not a difficult task. Below are a few exercises to name a few that you can do doing down time, on a break, during lunch, or before and after work:

1. Toe raises: This is perhaps the simplest exercise you can do at your desk job, and one that you may possibly even be able to do while working. First, lift your toes while keeping your heels on the ground. This will stretch the muscles on the top of your feet and help increase blood flow throughout your body.

2. Calf raises: This requires you to stand up, but you can easily do it at your desk or another piece of furniture in your office. Simply stand in front of your desk so that you can use it for support and raise your heels off the floor before slowly lowering them.

3. Thigh and hip flexes: While sitting at your desk, lift your foot a couple of inches off the floor, keeping your knee bent at a 90-degree angle. Hold this position as long as it is comfortable.

4. Leg extensions: While sitting at your desk, extend your leg so that it is level with your hip. Hold this position as long as it’s comfortable. This will stretch the muscles in your thighs and under your legs.

5. Shadow boxing: Take a couple of punches at the air.

6. Arm pumps: Pump one or both arms over your head for as long as you can.

7. Shoulder raises: Put your shoulders to your ears, hold them there, and then relax them.

8. Back twists: Sitting straight in your chair, place your arm behind your hip, twist, and hold.

9. Pretend jump rope: Hop on one or both feet.

10. Chair squats: Lift your body off of your chair, hold, and relax.

Everyone knows that exercise is important, and that if you have a sedentary job and lifestyle, the chances of having a heart attack are greatly increased. By doing these simple exercises at work, you’re not only increasing blood circulation, but preventing heart disease.