It's Easy To Burn Calories
All Dayby David and
Jill Armayor - The Cooper Fitness Center
By increasing the amount of physical
activity in your life, you will burn extra calories and you will maintain the
level of fitness that you have worked so hard to achieve.
So You've Finally Accepted Exercise into
Your Life. Congratulations.
Exercise is now part of your very being,
and without it, you get crabby and sluggish. Therefore, you need to know how to
keep up this new exercise regimen, especially when your life gets a little
crazy. Even the elite athletes have a tendency to blow off their workouts
around holiday season or when they are on the road. So how do they keep in
shape when their lives don’t allow for a one-hour workout?
They have implemented a strategy to keep
fit outside of their normal workout circumstances. First, they have thrown the
“all-or-none” principle right out of the window. If they aren’t
able to do their normal exercise for a day, a week, or even a month, they
don’t let it discourage them from keeping a healthy, active lifestyle.
Second, they manipulate existing circumstances to add in their exercise. They
stay at hotels that have fitness centers and they take short walks after eating
big feasts. Third, they increase the amount of physical activity that they
participate in during the day. Physical activity includes everything from
fidgeting at your desk to running toward the bus stop.
Use the following as a list to guide you
during the busy times of your life:
How To Exercise Just About Anywhere
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At the office:
- Stand up while you are talking on
the phone
- Take regular breaks to stretch and
take a short walk
- Keep a pair of walking shoes in the
car and walk during lunch
- Take the stairs instead of the
elevator
- Park your car further away from the
entrance
- Instead of phoning or emailing,
walk over to a co-worker and talk in person
- Brainstorm about project ideas
while taking a walk
- Participate in or start a
recreation league at your company
- Get a membership at a local gym
- Always carry your gym bag full of
workout clothes just in case you get a meeting cancellation
 At home:
- Take a walk after dinner with your
spouse or significant other
- Reorganize a closet
- Wash the car
- Do gardening and yard work
- Listen to music while you do your
chores and throw some dance moves into your cleaning regimen
- Cook an extravagant meal (low fat
of course)
- Build a snowman with your kids
- Take your dog for a walk
- Do some type of task while you are
watching your favorite TV program
- Use exercise videos at home
On the road:
- Take a walk around the airport
while waiting for your flight
- Use fitness centers and pools at
hotels while traveling
- Take a jump rope and some exercise
bands in your suitcase for a quick hotel room workout
- Plan your whole day out, including
when you will be able to fit in some physical activity
- Go sightseeing on foot instead of
on wheels
On the town:
- Walk or ride your bike to do
errands in the neighborhood
- Meet a friend to walk in the
morning
- Go to a nearby park with your
family to shoot some hoops
- Walk at your local mall
- Window shop after a huge dinner
- If you are able to walk to work, do
so
- Walk the golf course instead of
using a cart
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BONUS: A few "core body exercises" you can
do basically anywhere, anytime:
1. Knee-chest stretch (for back muscle
flexibility)
Lying on your back, pull both knees toward your chest
until you feel a gentle stretch in your lower back. Hold this stretch for 30
seconds, 2 times.
2. Back-leg swing (for lower back and
hip strength)
Stand behind a chair with your hands on the back of the
chair. Slowly lift one leg back and up while keeping the knee straight, your
back straight, and your hips square. Return the leg to the floor slowly. Repeat
with the other leg. Repeat 5 times each leg.
3. Wall slides (for back, hip, and leg
strength)
Stand with your back against a wall and feet shoulder-width
apart. Slide down to a crouch position with knees bent to about 90 degrees.
Count to 5, and slide back up the wall. Repeat 5 times.
4. Chair leg raises (abdominal and hip
strength)
Sit upright in a chair with legs straight and extended. Lift
one leg waist high. Slowly return your leg to the floor. For support, hold onto
the arm handles. Do the same with the other leg. Repeat 5 times for each leg.
5. Floor leg raises (back and hip
strength)
Lie on the floor on your stomach. Keep your arms down by
your side. Tighten the muscles in one leg and raise it from the floor. Hold
your leg up for a count of 10 seconds and return it to the floor. Repeat with
the other leg. Repeat 5 times for each leg.
Click here to go to our
Calorie Calculator and see how many calories you
burned today
David & Jill Armayor have been
employed at the Cooper Aerobics Center as personal trainer/ fitness specialists
for the past five years. In fact, its where we met, started dating, and
eventually married. Working at the Cooper Aerobics Center has not only brought
the couple together, but also reinforced the importance of a healthy lifestyle
in all aspects of their lives. |
