Tips for springing
When the days are short and the evenings long and cold, it is very easy to simply snuggle up on the couch with chocolates and crisps and to forget all about moving your body.
Now that British Summer Time is upon us, we are eager to get moving and rid ourselves of those extra winter kilos!
Often it’s the thought of actually starting an exercise regime that stops us doing it…. But it really doesn’t have to be that hard – honest!
Here at MyHealthPortal we have come up with a few tips –you won’t even notice you are moving again…
- Hide the remote control – you will be up and down to the TV all evening!
- Take the stairs instead of the lift- get those legs moving.
- Get off the bus a stop early – its all the little things that add up.
- Stand on the tube, bus or train – and focus on your posture; imagine that there is a tread on the crown on your head that is attached to the ceiling and is pulling you up.
- Take the dog out for a walk and a game of ball – it’s fun and burns off those calories.
- Hand wash the car – why pay for the car wash when you can do it yourself and get a great workout at the same time!
- Play with the kids – they will love it and you will love the lessening of your love handles.
- Carry your shopping in a basket, don’t use a trolley – work those biceps and triceps.
- Walk more quickly and swing those arms – when you are used to moving….start moving more.
- Sort out the garden – its springtime so there is no excuse – get out there and get weeding, digging and planting. Not only is it good for the figure, its also great for the soul.
- Home repair – all those little odd jobs that you have been putting off around the house are a great way to keep you moving and burn off excess fat.
- Housework – there is nothing like an afternoon of vacuuming to build up a sweat!
- Stretch your body in the morning and evening.
Once you are used to moving your body around it helps to work out a simple daily routine to follow. But make sure that you start with an easy routine and build up gradually. That way you are more likely to stick to it.
You are exercising for life not just a season!
MyHealthPortal has put together a simple routine that can be done in the home. Remember to consult your doctor before starting any new exercise plan.
An easy exercise & stretch plan
Head and neck circles
Stand up straight. Without moving your shoulders, slowly move your head and neck in a wide circle. Do this 3 times clockwise then anticlockwise.
Arm swings
Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Keeping your hips facing the front, slowly swing your arms (parallel to the floor) as far to the left as you can - and then to the right. Do this 20 times.
Shoulder circles
Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this 6 times with each arm.
Forward stretches
Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.
Side stretches
Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this 6 times on each side.
Leg swings
Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Slowly swing your left leg forwards and backwards, in a pendulum motion. Do this 20 times, then repeat the exercise with your right leg.
Thigh stretches
Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Return to the start position and repeat 10 times. Keep the whole exercise as slow and as relaxed as possible.
Leg raises
Lie on your stomach with your legs straight and your arms by your sides. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly - do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg. Do this half a dozen times, per leg.
Running on the spot
Stand up straight with arms relaxed. Run on the spot for 2 minutes. As you do so, try to keep the whole of your upper body as relaxed as possible. Allow your arms to bounce freely at your sides.
Dance to music
As an alternative to running on the spot, put on your favorite CD and get moving! But avoid jerking movements. Try to move easily without straining your muscles.
Warning!
Never overdo exercise!
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Exercise shouldn't be a temporary fad. It should be something you do for life.
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The secret is: A little and often!
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Use your common sense and avoid trying to do too much, too soon.