It's hard prioritizing. It's
hard making the time to 'fit' everything into a day. We are so many people
all in one -- managing a career, being a parent, a spouse, a son/daughter,
a housewife... The list is unending.
Time being of the
essence, even if you're motivated, when it comes to prioritizing things, you'll
always have a good excuse to skip a workout. You'll remain perpetually
busy working, catching up on your reading, running errands, surfing the
net, helping your child with homework, cooking, shopping, meeting up with
a friend, or even just sleeping late.
The answer to your
list of obstacles is always the same. You have to make the time. Exercise
during your lunch hour, while watching television, use the time when your
child is at play school, or stop off at class on your way home from work.
As the saying goes, where there's a will, there's always a way.
Here are some
simple and highly effective exercises you can do even while sitting at
your desk in the office.
Quick desk fixes
For the
upper body (arms, chest and back)
1- While sitting at your desk, get your palms to
meet at chest level. With your elbows bent and close by your side, squeeze
your palms together while exhaling, and release this slightly while
inhaling.
2- Holding your hand at waist level, pull apart while exhaling, and
release this slightly while inhaling.
For legs
1- While sitting at your desk, lift one foot up about 6" off from the floor. In this position, pulse up
and down a quarter to half an inch. Breathe normally and don't let the
upper body rock while doing this. Keep it steady.
2- In the above position, move the leg 3- 4" from side to side,
instead of up and down. This involves the inner and outer thigh muscles.
3- While standing, using your chair for support, rise up onto your toes,
and then lower yourself, but keep both heels slightly off the floor.
Exhale while lifting up, and inhale while lowering. Here, the calf muscles
are being targeted.
For the abs
1- While sitting on the edge of your chair, keep both legs bent and apart
from one another. Lean back all the way, just short of touching the chair.
Make sure the spine is rounded over and your chin is lowered close to the
chest at all times. Remain frozen in this reclined position for a slow
count of 10, before sitting upright to relax for a few moments. Make sure
you don't hold your breath at any time during this exercise. Breathe
normally right through. Leaving the arms extended out by your side and
parallel to the floor is the easiest option. As you get stronger and can
take on more, bring the fists to your forehead, elbows bent and close
together in front of you. To make the exercise even tougher, extend both
arms straight up overhead. This works the main abdominal muscle, the
rectus abdominus, which is also nicknamed the "six pack", as
well trained abs resemble a six pack of beer. Sounds appealing, hmm?
2- To include the below belly abdominal group, get into the previously
described position, and then get your right ankle up upon your left knee.
Hold this position for a slow count of 10. You can switch legs at a later
stage. This targets both the main abdominal muscle (rectus abdominus) and
the transverse abdominus which sits in the pelvic cavity.
IMPORTANT: The
above abdominal exercises are not appropriate for those with a high BP
problem.
Towards a newer
you
Begin by doing 8-10
counts of all the above exercises, in sets of 2 or 3 each. As you get
stronger and more capable, you can slowly increase the counts or reps, and
even the sets at a later stage. It's always important to overload
gradually, once the body has adapted and is relatively comfortable with
the given activity.
Remember that
correct breathing patterns are crucial. Always exhale during the
contraction, or the most difficult stage of the exercise, and inhale
during the relaxation phase, or the easiest part of the exercise.
Focus on correct
technique and form throughout. It doesn't matter how much you can or can't
do, but how you do it is vital. Concentrate on each exercise and visualize
the body part that you are working. It's often more a mind-thing than a
body-thing.
Do this 3- 4 times
a week, and you'll see results in about 3 weeks time. You'll realize soon
enough that you don't have to spend hours sweating it out in the gym,
jogging in the park or participating in fitness classes. You can have it
all without even leaving your office, and by spending as little 6-8
minutes each day. It doesn't get better than this.
There is no greater joy than
a healthy, positive life. You feel exhilarated, energetic, happy and on
top of the world.
A sense of total well being permeates your mind. The future looks bright.
You feel good to be alive. Sounds great. But how do we get out of our
innumerable worries, tension and fears that the increasingly competitive
life burdens us with? Simple! Tell yourself that you are good, healthy and
capable.
That is the power of positive
affirmations. Such affirmations are also termed as self-suggesting. They
are the powerful tools for transforming your inner self into an amazing
health generating, self-healing entity. Psychologist says that our mind
controls our body. So taking charge of your mind becomes a vital factor in
keeping your body healthy.
You can do this through affirmations that establish the power of your
mind. Try:
With the power of positive thinking I now take charge of
my body to maintain perfect health, strength and happiness
unconditionally, now and always.
When you repeat this,
the misleading programs of your mind will be erased. It is said that we are
never given a wish without the power to fulfill it. Each person is capable
of programming his own mind to achieve what he desires. You can tap this
capability by following a few simple steps. But before you begin, make
yourself totally relaxed and is consciously willing to adopt these:
Attuning yourself with nature guarantees an overall healthy life. To
modify this statement into an affirmation, say:
I attune myself with nature to stay healthy
now and forever.
You can have the right kind of food by affirming:
I can attract healthy food to keep myself fit, healthy
and strong, everyday.
In case you are an insomniac, all you have to do is repeat:
I can relax into
sound sleep now and wake up revitalized, alert, bright and cheerful early
in the morning.
Sometimes, social influences play their part in
either inducing or encouraging negative thinking. This is the stage where
most doctors give up the case as incurable. So, to find the right doctor,
suggest mentally to yourself:
I will locate a
doctor who can cure me completely in a simple, easy and positive way, now
and always.
Your health problems can be dissolved by affirming:
I can now dissolve
all my health problems, worries and fears easily, quickly and successfully
in simple, easy and positive ways.
Self
healing:
The magnetic self-healing schedule for
seven days, that follows is an invincible method that can take you to the
height of perfect health, strength and happiness. Don’t worry. Don’t
hurry. You will see the difference from the very first day.
My body and
mind are clean and energetic. I love my body.
Today I am
becoming strong, powerful, dynamic, happy-go-lucky and attractive.
Today I can
chose to take total interest in regaining perfect health successfully.
Today I
assert, affirm and relax with total freedom to heal myself with the power of
thought.
Today I have
regained normalcy with the power of positive thought successfully.
Today health
and energy are vibrating and radiating from me.
Do it for seven days at a stretch and discover the new, optimistic you who
can take anything in his stride. It only takes a little bit belief and a
little determination to change your life. Life is beautiful and precious,
its upto you how you make it shine. With the right approach and right mind
you can guide your life the way you want
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source: Woman Nova
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