Forget that all-or-nothing approach to exercise. According to human performance expert, even 10 -minute sessions of daily activities like walking will help strengthen your heart, burn calories and tone your muscles. The key to sneak in some exercises is to create intensity-increasing habits that are built into your day. Work in these strategies to give your metabolism and energy a natural boost.
Squeeze, Please
You gluteus maximums - better known as the muscle in your butt - are the largest muscle group in the body. You'll burn calories simply by firing up. Whether you're in the car stuck in a traffic jam or waiting in line at the bank, an invisible butt squeeze (tighten, hold for two second then release) will tighten your tush and burn additional calories. Remind yourself to practice proper posture and push through your chest as you return to the starting position. Aim for 10 to 15 repetitions, one or up to three a day.
Stock up You Boot
If you're constantly in the car, shutting the kids from one class to another, try keeping a pair of running shoes and jump rope in the boot. This way, if your son's at football practice or your girl's at the piano lesson, you can either drive to a nearby park or track to get in a quick workout. You'll be done when they're done, and it certainly beats unnecessary spending while lingering at the mall.
Use You Chair
You'll be surprised at what you can do while at your seat. To tighten your tummy, do a few chair crunches. Grasp the sides of your chair for balance, lift your legs and pull your knees toward your chest. Then slowly lower them back down. Keep your back straight as you do the crunches; as you get stronger; do them without holding the seat. For an arm workout, sit with your feet out in front of you. Grip the edge of the chair and, keeping your back straight, slowly lower your body about 15 to 20cm and then return to your original position. This not only boosts the heart rate, but will help get rid of that unsightly underarm jiggle.
Phone & Tone
Sitting at the desk all day is not exactly good for the body. Why not try this trick? When the phone rings, take the call standing up. Then sit down and stand back up 10 times in a row during the call. Before you know it, you've done 10 squats! Do this three times in a day and you'll be tightening those thighs. If you get funny looks, squeeze a rubber ball between your knees to tighten thighs while you're working at your computer instead. You could also squeeze a stress ball or tennis ball in your hands, which will help tighten your forearms and it's a great stress-buster too!
