If you find yourself in a situation that prevents you from going to the gym or if the weather isn't favorable for outdoor activities but you're still determined get some exercise in, there are simple workout options that don't require equipment or much space that you could do pretty much anywhere. It's important to get both cardiovascular and muscle exercises, and it's easy to squeeze either in during the idle activities of the day. It's easy to transform a sedentary moment into an opportunity to work on your fitness.
Upper body exercises:- Push-ups work your pectoralis major, anterior deltoids, and deltoids. If you're at home or somewhere with a surface to lean on such as a bed or dresser, these could be used to assist your push-ups.
- If you're holding bags, use them as a weight for some bicep curls to strengthen your biceps and elbow flexors.
Abdominal exercises:- When sitting, do it without leaning on the backrest of your chair. While sitting upright, flex and contract your abs for a simple abdominal workout whenever sitting, whether it's through a commute or while you're in your office.
- To work your obliques in a similar setting, sit with your feet flat on the ground, hip-width apart, with your fingers interlaced behind your head. Lift one knee towards your chest while meeting it with the shoulder of your opposite side and return. Repeat this motion, alternating between sides.
Lower body exercises:- Squats engage many muscles in your legs, including the hamstrings, quadriceps, gluteauls, hip flexors, and calf muscles. These could be done during any stationary activity, such as you're brushing your teeth or talking on the phone.
- Calf raises focus on the muscles in your calf (of course), working the gastrocnemius and soleus. All this requires is for you to be standing, so it can be done during any idle waiting like when you're in a line.
Cardio:- If there's a staircase near you and you have some free time, get your heart pumping by taking a few trips up and down the stairs. If there are multiple floors in your home, take whatever opportunities you can to more trips between them.
- When walking, do it briskly! You'll get to your destination faster and get a moderate aerobic exercise out of it.
The key to being fit is movement! Take any chance you can to squeeze some physical activity in. It all counts and makes an enormous difference in the long run. Not having access to the gym or the outdoors isn't an excuse to neglect your fitness. The activities suggested above are only a few ideas of what you could do to keep up with your workout plan. You could always be creative about your exercises and utilize the resources around you to make the most out of your workout. Do what you can to optimize your health and fitness.
Want to know more? Read more!
http://www2.gsu.edu/~wwwfit/strength.html
http://www.ehow.com/way_5217718_abdominal-exercises-office-chair.html
http://24daychallengeiowa.com/quick-convenient-exercise-options/
http://www.loseweighttogainhealth.com/anywhere-exercises.html
http://www.exercisetv.tv/blog/post/2009/05/05/best-anywhere-exercises.aspx
Posts
