Get Fit Quick Tip:
Shoulder Stretch
Tight shoulders from sitting at your desk? Do this stretch every few hours. Reach your right arm straight up overhead. Keeping your torso upright, bend your right elbow and reach your right hand toward your upper back. Hold for 10-30 seconds, or 3 deep breaths. Release. Repeat reach your left arm straight up overhead.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Fitness Breaks!
Whenever you’re out and about or working on a project at home, add in fitness breaks! Anything goes as long as you’re moving your body for 10 minutes… and having fun! Fitness breaks are limited only by your imagination.
Get Fit Quick Tip:
Lunge Stretch for Runners
Stretch your leg muscles with this Lunge Stretch: Begin kneeling on your right knee, with your left foot forward and flat. Place one hand on the floor on either side of your body for support, or place your hands on your hips. Let both hips fall forward, feeling a slight stretch in the front of your right hip and thigh. For more of a stretch lift your right knee up about two-three inches off of the floor. Hold for 10-30 seconds, then release. Repeat the stretch kneeling on your left knee, and your right foot forward and flat.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Strengthen your legs and core with this balance exercise!
Stand on your right leg only. Bending from your hip only, lean forward until your torso is parallel to the floor. Lift your left leg so it is in line with your torso. Hold your arms wide to assist with balance. Tuck your chin into your chest and hold for 10 seconds. Release. Repeat standing on your left leg only.
*This exercise is for intermediate/advanced exercisers without injury concerns. Consult your physician before performing exercise.
Get Fit Quick Tip:
Get Functional!
If you’re having trouble lifting or carrying, try adding a Squat with a Bicep Curl to your workout routine:
Stand with your feet hip width apart. Hold a weight on either side of your body. Bending from your knees and hips, lower your body down about 12 inches, keeping your elbows straight. Upon standing up, bend both arms into a bicep curl. Repeat the squat and extend your elbows again.
If you’re having trouble bending or reaching, add a One Leg-Hold and Reach to your exercise outline:
Stand on your right leg only. Stabilize your torso and reach your arms forward, without losing your balance. Hold for 2-3 seconds, then return to your standing upright position. Do 10 reps. Then, switch and stand on your left leg only, reach forward and hold.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Quiet your mind!
Meditation does not have to happen sitting on the floor, in a quiet room. In fact, meditation or the action of quieting your mind and calming your body can happen anywhere, at any time. Here’s how:
Sit, stand or lie down comfortably. Close your eyes if possible.
Inhale and picture in your mind a place, person, object or space that gives you complete and total peace and calm.
The key is to make the experience “real” in your mind picturing every detail, and involving all of your senses. What do you see, hear, feel, smell?
Perform 3-5 inhale and exhale cycles as you take your mind into your experience fully.
Next open your eyes, shake out your muscles, and enjoy the mental refresh.
Get Fit Quick Tip:
GO WALK!
Walking provides stress-relief because:
Fresh air is energizing.
Natural light boosts mood.
Provides a distraction.
Forces deep breathing.
Circulates blood and decreases muscle tension.
Forces range of motion and decreases muscle and joint soreness.
Low-impact exercise means reduced pressure on your joints.
Can be social. Invite your friends!
Get Fit Quick Tip:
Mindset Matters!
Emotional wellness is just as important as physical wellness. If your workouts have been off track, check your mindset. Get your mind right and your body, and your workouts, will follow. Here’s how to get started:
Communicate clearly. What exactly is it you want to accomplish? Be clear.
One action a day. Take one action, behavior or motion toward your goal each day. Taking regular consistent action will build momentum.
Review. Ask yourself what is working and what is not working. Be willing to adjust your course along the way.
Get Fit Quick Tip:
Breathe and Move!
Stressed out? When you’re stressed out breathing becomes shallow and muscles become tight. Eliminate stress from your body and your mind with these actions:
Inhale for 2-3 seconds pulling your shoulders up to your ears.
Exhale slowly for 3-4 seconds pulling your shoulders down and back.
Repeat 3 times.
Next head out for a 5-10 minute power walk. Move your arms as you walk and turn over your legs quickly. Walk your hallway, your office, your complex or around the building. A brisk walk forces deep breathing. Deep breathing is where muscle tension is reduced and stress relief happens. Enjoy!
Get Fit Quick Tip:
Do Range of Motion!
Range of motion exercise is moving a joint through it’s pain-free rage of motion to increase circulation and mobility. Ankle range of motion serves as a great pre-exercise to high-impact and low-impact exercise. Here are 3 ankle range of motion exercises to get started. Do each 5-8 times.
Lift toes/Lower toes.
Circle your ankle in both directions.
Rotate the bottom of your foot in and then out.
*Consult your physician before beginning exercise.
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