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Keep Fit While Busy

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BODY'S BEST


February 2017


Keep Fit While Busy

No time for exercise? Chill! Here are 6 tips for keeping fit even with a packed schedule.


1. Anytime is a good time for exercise EXCEPT three hours before bedtime. Walk or cycle to work, take public transport like the bus or rail. Take the stairs instead of escalators and elevators. Brief but regular exercise can prove to be of benefit in the long run.

2. Although self-discipline is important to make sure you exercise regularly, it will be a tad easier for you if you pick an exercise that you enjoy. Then, exercising will not be so tedious anymore. Even better, enlist a buddy. Whether it’s camaraderie or competitiveness that drives you, exercising with friends means you can push one another and keep accountability.

3. Keep track of your exercise routines and set goals to motivate yourself. You may also want to chart your progress in terms of your weight and strength. By goal setting, you are developing your skills and improving your fitness level at the same time. You can use various smartphone apps to keep track of your progress. If you’re an iPhone user, the Health app is useful. If you use an Android phone, there are multiple health-related apps – both free and paid – that you can download and use.

4. Commit yourself to your fitness schedule if you want to see results. There’s no easy way to becoming fitter. Write down the tasks you must perform everyday. Try to prioritize and include exercise regimens in your daily schedule. Keep reminding yourself: “Doing regular exercise will clearly benefit me over time!”

5. Some exercise worked into your daily schedule is better than nothing. All you need is a few minutes wherever you are and whenever you can. You can even exercise at your desk! Try jogging on the spot for one minute. Or perform lunges while standing at the printer waiting for your 100-page document to emerge. Do wall push-ups in the pantry while waiting for your coffee to brew. Even while sitting in a meeting, you have no excuse: squeeze your buttocks and hold for 5-10 seconds. Discreet but still effective!

6. Looking for motivation to continue with your exercise routine? Competitions are a good place where you can assess your level of fitness. As competitions happen regularly every year, you have plenty of choices. Take your pick, set the goal and improve your fitness level. For example, if you’re into running, the JustRunlah! website (www.justrunlah.com) features running events all year round. Just do it at your own pace!

 
TAKE HOME MESSAGE


1. Anytime is a good time for exercise EXCEPT three hours before bedtime.

2. Pick an exercise that you enjoy.

3. Keep track of your exercise routines and set goals to motivate yourself.

4. Commit yourself to your fitness schedule if you want to see some results.

5. Some exercise worked into your daily schedule is better than nothing.

6. Competitions are a good place where you can assess your level of fitness.

 


Here we feature exercises you can choose for the different categories of fitness: endurance, strength, balance and flexibility.

Endurance exercises

You need to do endurance or aerobic exercises to up your breathing and heart rate. Doing so will improve your overall fitness besides keeping your heart, lungs and circulatory system healthy. It will also be easier for you to tackle all your daily activities.

Examples of endurance exercises:

Brisk walking
Jogging
Cycling
Swimming
Gardening – mowing, weeding and digging
Dancing


Strength

You can make your muscles stronger by doing strength exercises. Building muscle strength is important for you to do daily activities such as walking up the stairs and carrying things.

For strength training or resistance training:
Lift weights
Exercise with resistance band
Exercise using own body weight


Balance

Balance exercises are important to prevent falls especially among the elderly.

To improve balance:
Stand on one foot
Heel-to-toe walk
Tai chi


Flexibility

Being flexible is important for moving freely and for daily activities. Therefore, flexibility exercises help to stretch your muscles.

To stay flexible, you need:
Shoulder and upper arm stretch
Back stretch
Thigh stretch
Calf stretch
Yoga


References:
1. Go4Life. Available at https://go4life.nia.nih.gov
2. Greatist. Available at http://greatist.com


























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