This month's issue of Fitness magazine* features some awesome ideas for a 20 minute take on switching up your workouts! These exercises help build balance, reduce injury, and tone your tush and abs! Bring some summer fun and exuberance into your routine!
Also, this week is a BONUS week! To find out how to get extra points, go to: http://www.womenshealth.gov/woman/mypage.cfm
Happy Feet
Run in place as fast as you can for 12 seconds. Stop and jump diagonally to the left, landing on left foot, balance for 6 seconds. jump back to center. Run in place again, then jump to the right and land on the right foot. Jump back to center. Do 4 reps, alternating sides.
Hop Around the Clock
Imagine standing in the center of a clock, facing 12. Balancing on right leg, hop to face 3, then 6, 9, and back to 12, pausing for 2 seconds after each turn. Repeat, hopping counterclockwise. Switch legs, repeat. Do twice on each leg.
Rocking Chair
Stand with feed hip-width apart, arms out to sides at shoulder height, palms facing floor. Stand on toes, keeping core engaged and arms straight. Hold for 2 seconds. Lower heels to floor and lift toes while bending elbows and squeezing shoulder blades together. Hold for 2 seconds. Continue rocking back and forth and moving arms in and out for 1 minute.
Picking Daisies
Stand on right foot. Squat, reaching left hand to touch floor 6 inches in front of you. Return to start. Switch legs and hands, repeat. Do 8 reps alternating sides.
*Fitness Magazine, July 2008, pg. 50
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2 comments:
Being part of this team has been a challenge in itself to me, and has helped me increase my activity by making me more aware each day, as I check to see if I've met my goal. I was hesitant to join, being possibly the oldest member, and quite likely the heaviest as well, because I did not want to slow down the team. I'm disappointed that I haven't always met my goal for the week, due in part to a busy schedule and the annoyance of surgery too, but I'm back on track for this week and hope to continue.
This week's exercise list is interesting, and I can do them at least to some extent. This is something you can do at home, during commercials if you are watching tv, or just as a quick boost of activity. Other things I've tried to do to add to balance and strength in a busy schedule are to balance on tiptoe, or on one foot, while brushing my teeth, and standing up and marching in place during tv commercials. My office is about 65 ft long, so I take breaks and walk quickly back and forth, swinging my arms or twisting my shoulders, to relieve tension and stress. I do this while waiting for a fax to go, or if papers are copying...just walk instead of standing and waiting. In my work I have long phone calls and am often on hold, so I stand and march in place or bend side to side [easier to do since I am often alone in the office].
This challenge has helped me be aware of little spaces of time during the day when there is an opportunity to increase activity.
Even though I am far below the abilities of others on this team, it has encouraged me to increase activity at my own level, and that is progress toward better health and a stronger body.
Great work, Cynthia!!! It's awesome that you mention working out during commercials and during small pockets of time throughout the day at the office -- that's FANTASTIC!!!
I like your idea of balancing while brushing your teeth! I'm definitely going to give it a try!
You are doing FABULOUS!!! Keep it up :) And thanks for providing some great suggestions for the team!!!
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