Most people have heard the recommendations touted by the American College of Sports Medicine suggesting adults get at least 30 minutes of moderately intense cardio five days a week and weight-bearing exercise at least twice a week. Not only does exercise lower disease risk, but the American Council on Exercise cites improved sleep, a better sex life, weight management and a sunnier mood as just a few of the other possible benefits of regular physical activity.
Tooth Brushing Squat
An effective length of time to brush teeth takes at least two to three minutes. You can time your next brushing with wall squats and get exercise.
With your toothbrush in hand, set a timer for one minute or stand against a wall where you can see a clock with a second hand. Stand with your back flat against the wall, feet about a foot away from the wall and about shoulder-width apart. When you start your time, slide your back down the wall as you bend your knees, stopping when your knees form a 90-degree angle. Keep your upper body straight and tall while you press your weight through your heels. Begin brushing your upper teeth. When the minute expires, stand up, spit out your toothpaste and reapply. Allow yourself a minute to rest, then repeat while brushing your lower teeth.
Microwave Wall Push-Ups
Microwaves speed up the rate that food is cooked. But while something is cooking, you could put your wait to good use. Pop your food in the microwave, set the timer, and move to the closest blank wall. stand arm-distance away from the wall, placing your palms flat against the wall at shoulder-height. Pressing through your palms, begin bending your elbows, lowering your upper body toward the wall while keeping your feet fixed on the floor. When your elbows are at a 90-degree angle, extend your elbows, returning to the starting position. Perform three sets of 10 to 12 repetitions to tone your biceps, triceps, shoulders and chest.
Commercial Jumping Jacks
With the invention of the digital video recorder, it's tempting to fast-forward your favorite shows through the commercials, but instead of skipping them, use them for your benefit. Every commercial break is about three to five minutes long; that's long enough to raise your heart rate and break a sweat. During the commercials, stand with your feet together, arms hanging against your sides. Start the jumping jack by hopping both feet out several inches to the sides while simultaneously raising your arms out to the sides and over your head. Hop your feet back in to center while lowering your arms. Repeat for the duration of the commercial break.
If traditional jumping jacks prove to be too difficult, modify them by stepping one foot out at a time while raising your arms. This will diminish the pounding effect on the joints.
Member Comments