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Anytime, Anywhere Exercises
You don't need lots of time, special equipment, or a gym membership to stay physically active, although certainly all of those things can help. You just need to commit to moving, whenever and wherever you can. Here is a sampling of exercises to try.
SIT TO STANDS
Sit to stands are an excellent way to strengthen your leg muscles and improve your balance. All you need is a park bench, sturdy chair, or even the living room sofa (although the sofa will be more challenging, and not just because it's so comfy).
1. Sit towards the front edge of the chair with your feet firmly planted on the ground a comfortable distance apart. 2. Using your hands for support if necessary, come to a standing position. 3. Sit back down in the chair. Repeat. Work up to 10 repetitions. Try without using your hands. Try timing yourself: How many sit to stands can you do in 30 seconds? Keep breathing! Then try slowing things down--count to 10 as you sit back down. Feel those quadriceps muscles growing stronger!
1. Sit towards the front edge of the chair with your feet firmly planted on the ground a comfortable distance apart. 2. Using your hands for support if necessary, come to a standing position. 3. Sit back down in the chair. Repeat. Work up to 10 repetitions. Try without using your hands. Try timing yourself: How many sit to stands can you do in 30 seconds? Keep breathing! Then try slowing things down--count to 10 as you sit back down. Feel those quadriceps muscles growing stronger!
BENCH PUSH UPS
For bench push ups, a park bench, sturdy chair (with the seat set against the wall), even the kitchen countertop or bedroom wall will do.
1. Place your hands on the back of the bench and walk your feet back a couple of steps. The farther your legs are from the bench, the more challenging the push ups will be. 2. Keeping your body in a straight line from your head to your heels, bend your elbows and slowly lower your chest towards the bench. Don't let your lower back sag in -- imagine you are a sturdy wood plank, not one that's been left out in the rain and is warped in the middle! Pull in your bellybutton, tuck in your tailbone, and tighten your buttocks. 3. Slowly straighten your arms, returning to the starting position. Repeat. Work your way up to 10 repetitions. Try a few repetitions keeping your elbows close to your body when you bend your arms -- you'll really feel the backs of the arms (your triceps muscles) working!
1. Place your hands on the back of the bench and walk your feet back a couple of steps. The farther your legs are from the bench, the more challenging the push ups will be. 2. Keeping your body in a straight line from your head to your heels, bend your elbows and slowly lower your chest towards the bench. Don't let your lower back sag in -- imagine you are a sturdy wood plank, not one that's been left out in the rain and is warped in the middle! Pull in your bellybutton, tuck in your tailbone, and tighten your buttocks. 3. Slowly straighten your arms, returning to the starting position. Repeat. Work your way up to 10 repetitions. Try a few repetitions keeping your elbows close to your body when you bend your arms -- you'll really feel the backs of the arms (your triceps muscles) working!
Exercise Your Happiness Muscle!
Count the number of kindnesses you show to other people for a week. Research shows that your own feelings of happiness will increase significantly with kindness shown to others.