Easy Exercises to do at Home
Finding time to exercise daily is easy. Try this 15 minute exercise routine first thing in the morning to jumpstart your day!
Stretching (7 minutes)
Sit in a comfortable cross legged position on the floor.
• Neck rolls- rotate your head 3 times from right to left then 3 times for left to right
• Shoulder rolls- roll your shoulders forward and back 3 times in each direction
• Side stretches- place your left hand on the floor next to your hip, extend your right arm up, lend over to the left and stretch the right side of your body. Do the same to each side two times.
• Side twist- place your right hand on your left knee and your left hand on the floor behind your hip. Twist to the left. Do the same to each side two times.
Stretch your legs out while sitting on the floor.
• Leg lifts- place your hands down on either side your hips. Keeping your back straight, lift one leg at a time and hold it for 3 complete breaths. Repeat on each leg two times.
• Forward bends- lift both arms over head, take a deep breath, exhale and fold forward. Hold in the forward sitting position for 3 complete breaths.
Move to hand and knee position (Table Pose)
• Rolling hips- on hands and knees, roll your hips three times from right to left and then three times from left to right.
• Cat-Cow- on hands and knees, rotate your spine up and down by flexing and arching your back. Repeat 7 times.
Aerobics (5 minutes)
Standing
• Toe touches- stand with legs apart. Extend your arms sideways like the letter T. Inhale your breath. As you exhale, try to touch your right hand to your left foot. Inhale to standing. Exhale your left hand to your right foot. Repeat four times on each side.
• Jumping jacks- do jumping jacks for one minute. Build up each week until you can do them for 3 whole minutes!
• Jog or walk in place- whatever one you choose to do, be sure to lift your knees high and swing your arms. Jog or walk in place for one minute. Build up each week until you can move for 3 whole minutes!
Cool Down (3 minutes)
Lie down on the floor with knees bend and feet flat on the floor.
• Back massage- bring your knees into your chest and wrapping your arms around your legs. Rock side to side massaging your back.
• Hamstring release- Lie down on the floor with knees bend and feet flat on the floor. Extend right leg up towards the ceiling. Place your hands on the back of your thighs. Inhale and lift your head towards your right knee. Hold for 2 breaths. Exhale and bring your head down. Repeat twice on each side.
• Reclining twist- bring your knees into your chest and wrapping your arms around your legs. Extend your arms sideways like the letter T, palms facing down on the floor. Inhale. Exhale and bring your legs over towards the right and turn your head towards the left. Repeat twice on each side.
• Reclining stretch- Lie on the floor with your arms extended. Stretch your body by flexing and pointing from your fingers to your toes, inhaling and exhaling as you stretch.
Enjoy your wonderful Day!
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Exercise Burns Calories*
Exercise helps to control your weight by using extra calories that otherwise would be stored as fat. Your body weight is controlled by the number of calories you eat and use each day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Regular exercise is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial.
Studies show that even the most inactive people can live healthier by doing 30 minutes or more of physical activity per day. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.
Control your weight loss by balancing eating with exercise
a) When you eat more calories than you need to perform your day's activities, your body stores the extra calories and you gain weight
b) When you eat fewer calories than you use, your body uses the stored calories and you lose weight.
c) When you eat the same amount of calories as your body uses, your weight stays the same.
Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily routine.
Calories Burned During Exercise
| Exercise/Activity for 1 hour | Calories Burned! |
| Housework (cleaning,dusting vacuuming) | 148 kcal |
| Carrying infants; young children | 177 kcal |
| Playing actively with your children | 360 kcal |
| Low impact aerobics | 295 kcal |
| Moderate walking | 220 kcal |
| Sitting; light office work | 89 kcal |
*Excerpted from: http://www.nutristrategy.com/index.htm
