Incorporating fitness into your schedule doesn’t have to feel like a chore or an obligation you struggle to find time for. Adding physical activity — focusing on strength, balance and flexibility — can easily fit into your day.
Start Your Day with Gentle Movement
Before getting out of bed, awaken your muscles and joints. Begin with deep breathing and heel slides. Slide one leg up and down on the bed, lengthening and bending it. After a few reps, hug your knee to your chest and hold. Straighten your leg and repeat these motions with the other leg. With the soles of your feet touching, let your knees fall open like a butterfly to stretch your hips and thighs. A low trunk rotation is a good stretch for increasing your back’s range of motion. Allow your knees to fall to one side of your body at a time and take a breath.
Incorporate More Movement
Throughout your day, add simple exercises. For example, try two to three sit-to-stands before you walk to your task. While enjoying your favorite show, do leg kicks during commercials or move pillows from one side of the sofa to the other to increase your torso’s range of motion. Daily outdoor walks are great, but consider adding a few laps around the grocery store or doctor’s office to boost your step count. When your grandkids visit, engage them in a game of catch using a ball or socks. Sit to catch and stand to throw. Get a small basketball hoop that attaches to a door and shoot while seated or standing, or play a game of HORSE. If bowling is more your style, mini sets can be used on the floor or tabletop. All of these offer fun, total body workouts that allow you to focus on balance, strength and flexibility.
End With a Breath and a Stretch
At the end of your day take a moment to focus on breathing and posture. Seated or lying, lengthen your neck, and relax your shoulders as you inhale through your nose and exhale through your mouth. Imagine sniffing flowers and blowing out candles. Initially, you may feel muscle soreness from exercise, but remember that soreness doesn’t always indicate something is wrong. The right amount of work can increase muscle strength and flexibility. Gradually incorporating more activity as your body allows is an effective way to cultivate a more active lifestyle, helping you stay functionally fit and engaged in your daily life.
GYMGUYZ Urban Honolulu
808-204-4747 | urbanhonolulu@gymguyz.com
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