Fit Body:

Small-Space or Stationary Cardio!

Not all cardio has to cover miles, use expensive equipment and take up lots of time, to contribute towards a healthier cardiovascular system. Stack stationary moves to power up your heart and lungs, burn calories and even reduce stress and muscle tension. For example:

Jumping Jacks.

Jump Rope.

Jog in place.

Plyometrics or hopping in various patterns.

Body Weight moves performed at a faster pace and in succession without a rest period.

*Consult your physician before performing exercise.

Small-Space Cardio

Get Fit Quick Tip:

Take a Break…

… and practice deep breathing! Simply close your eyes and take three to five deep breaths. Don’t worry about breathing technique such as breathing in through your nose or out your mouth, etc, do what feels most comfortable to you. Instead breathe in for a count of 2-3 seconds, hold for 1 second, then slowly exhale for 3-5 seconds. Then pause and relax, and begin again. The key is to not rush each breathe, just find your natural rhythm. When we breathe mindfully, our nervous system receive a message to relax. In doing so, our muscles relax, tension releases, stress decreases, our mind clears and we feel better.

Take a Break…

Get Fit Quick Tip:

Ease muscle tension with this Back Stretch!

Leave muscle tension at the office with this total back stretch. Begin on your hands and knees on the floor. Inhale, tuck your chin into your chest and round your back. Exhale, lift your chin and arch your back. Repeat 3-5 times.

*Consult your physician before performing exercise. This stretch is for those without injury concerns.

Ease Tension with this Back Stretch

Get Fit Quick Tip:

Shrug your shoulders!

Shrug your stress out with this daily stretch. Here’s how:

Inhale and pull your shoulders straight up toward your ears. Exhale and pull your shoulders down and back. Repeat 3-5 times, extending the duration of your exhale/shoulders down with each deep breath.

*Consult your physician before performing exercise.

Shrug Your Stress Out!

Get Fit Quick Tip:

Seated Hamstring and Back Stretch

Do this full body stretch for relaxation at the end of every day. You’ll decrease muscle tension to breathe and move easier. Here’s how

Sit down with your right leg straight out to the side of you. Bend your left knee and tuck your left foot to the inside of your right knee. Next, lift your left arm straight up and bend your torso over your right leg. Hold for one inhale and one exhale, then release. Repeat with your left leg straight out, reach up with your right arm and bend over your left leg. Inhale and exhale. Release.

*Consult your physician before performing exercise.

Full Body Stretch in One!

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.

Quiet Your Mind

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!

Stress Relief Made Simple

Get Fit Quick Tip:

Mindful Breathing!

No, you don’t always need a quiet room. No, you don’t need to be sitting cross-legged on the floor. No, you don’t need to be wearing workout wear. Anywhere, anytime, your stress-reducing move is just seconds away. Here’s how:

Inhale through your nose for a count of 3-4 seconds. Hold for 1 second. Exhale through your mouth for a count of 4-6 seconds. Each time a thought races into your head, simply clear your mind and return your attention to your breathing. Repeat until you’re able to completely clear your mind.

A regular habit of mindful deep breathing will reduce muscle tension and mental stress of every kind.

Take a Breather…

Get Fit Quick Tip:

Cat Back Stretch!

At the end of a long day, do this stretch to relax your muscles, and your mind. Here’s how:

Begin on the floor, on your hands and knees. Inhale, pull your belly button up and round your back. Exhale, and return to your starting neutral spine position. Repeat two to three times allowing your breathing rate to determine your stretching pace.

*Consult your physician before performing exercise.

Relax with this Stretch

Deep Breathing!

Practice mindful deep breathing regularly during your day to decrease physical and mental stress. Inhale for a count of 3-4 seconds. Hold for 1 second. Exhale for a count of 4-6 seconds. Slowly extend the duration of your exhale. Repeat for 2-3 breaths. Make breathing-breaks a priority during your day and you’ll feel better, think more clearly and have more energy!

Breathing-Break!