people think that exercise doesn’t count unless it’s 30 minutes at a
time. THAT IS NOT TRUE!! Any amount of exercise is good for you no
matter how long or short you are doing it.
One of the groups of
survivors that I work with recently did a series called “Setting Your
Exercise Goals: Making Your Good Intentions a Reality”.
the things that we identified in the group was what types of exercise
you can do in as little as 2 or 3 minutes, or the amount of time you
might be waiting for the microwave.
Here are some quick exercise ideas:
- Push-ups (on the wall or counter works just fine!)
raises (from a standing position, raise up on your tiptoes – try it
without holding on to the counter and it’s even harder! To make it more
intense, squeeze your glutes while you raise your heels off the ground!)
- Take cans in and out of the top shelf of the cupboard. (the heavier the better!)
- Walk the stairs in your house until the microwave beeps
- Jump rope (without the jump-rope!)
the ABC’s with your foot. (Note, you cannot write the ABC’s with your
foot on the ground – try balancing on one foot while doing the ABC’s
with the other. Or you can do them seated.)
get you started! Every 3 minutes will add up. Just find 10 times a day
that you can do these and you are doing 30 minutes of exercise! You’ll
be surprised about how sore you can get in 3 minutes!
I’d love to hear what you do for exercise while the microwave runs!
Melanie Thomassian says
I love these quick exercise tips, thanks for sharing!
Here’s one more…do standing push-ups against the edge of your kitchen bench as you wait for the kettle to boil!!
just to let you know that the exercise tips you have given is fantastic!
little by little does it!!!
on my computer i have an app that reminds me to get up and do something every 30 minutes.
there are more than a few but i use big stretch reminder. it can be reset if i get up and do something before the 30 minutes is up. you can set it from 15 minutes on up.
i have a 2X4 on the floor for my calf raises. i put my toes on the board and do the raises. it helps to go a little lower than just flat footed. i have 30 and 50 lb dumb bell weights and an over the door chin up bar. i can`t lift my own weight but i still try. i weigh 200 lbs and i`m 5’7″. i`m not fat but i`ve got a paunch.
oh yeah, i`m in my 60`s.
I like to do squats. And if I am feeling strong, I do them on my toes.