Saturday, 23 March 2013

Health : 10 Easy Ways To Squeeze In 10 Minutes Of Exercise Daily

I know how precious your time is and while experts may recommend 30-minute exercise a day for fitness, chances are we don't always have the luxury of spending an hour solely for working out.

But did you know that women who split their exercise into 10-minute increments were more likely to exercise more consistently, and shed more weight after five months compared to women who exercised for 20 to 40 minutes at a time?

So you see, even if you're short of time, you can still squeeze in small chunks of exercise with benefits in between your busy schedule. Let's stay motivated!

1) Spare 5 to 10 minutes to perform jumping jacks. A 70kg women can potentially burn up to 90 calories in a single 10-minute session.

2) Take a brisk 5-minute power walk up and down the street when you go outside to pick up your morning newspaper or take the stairs instead of the lift if you live or work in a high-rise building. Skip a step to feel it more in your rear end.

3) While waiting for the kettle to boil or the soup to cook, do standing push-ups against the kitchen counter to get toned arms and shoulders.

4) If you use the computer a lot, keep a pair of dumbbell handy and do a few repetitions while reading up on work report or the day's news.

5) When waiting for an appointment at the doctor's or dentist's, ask how long you would have to wait and take the opportunity to walk around the block.

6) If you're rushing for time and have to use the elevator, strengthen your core with ab exercises. Stand with feet parallel and knees relaxed. Contract the muscles around your belly button, then elevate your upper torso and release. Do contract your butt for a few seconds as well.

7) During a TV commercial, get up from the sofa and jog in place; you could be burning up to 45 calories in 5 minutes.

8) You could also do leg exercises and lifts while watching your favourite show. Keep busy.

9) Dance away the blues and stress. Get your whole body shaking and loosen up your joints. Use a hula hoop to improve circulation and work the muscles of the entire torso.

10) Walk anywhere you can – work, lunch break, groceries store – the idea is to stay movitated and as your fitness improves, add in 1-minute of jogging to your walks.

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copyright by Izah Assrin