Fitness: Effortless changes to the everyday to build on tone and flexibility

Posted on Apr 3 2019 - 9:00am by Samantha Clark
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For when life gets in the way and getting to the gym, attending those classes and generally getting in any physical activity is tough, we’ve created a guide for the little changes you can make to your everyday to help get in some kind of exercise.

Purposeful movement around the home

Squats

Make purposeful movements around the home to get your toning in.

When you’re brushing your teeth, making the bed, making dinner, climbing the stairs, walking down corridors, working in the garden, washing your hands, sorting the laundry, doing your hair, washing up etc. incorporate a little concentrated movement into your routine.

Trying to add in a lunge here, a squat there, star jumps too. As for arms, do a couple of shoulder raises (even with cans as your preparing dinner for a little extra umph), arm circles, bicep curls whilst brushing your teeth- a few reps with one arm whilst you clean your top teeth and switch.

Even when you’re sitting down and working away, you could very discreetly be working on your pelvic floor.  You could also include ankle rotations, toe flexes and the occasional chair plank too.

How to increase your steps

iPhone

Make a conscious effort to get out and about at lunch. Even if that’s popping to the supermarket across the road to get lunch or dinner for the night. You don’t get paid for that hour so put it to good use. Even if you don’t have a purpose, per se, schedule in a call with your friends or catch up with the family and take a stroll around the block.

Additionally, always take the stairs; offer to do a tea/coffee run at work etc.

How standing up more, does more

Standing burns more calories and can help to alleviate back discomfort. Additionally, you have to use a range of muscles to help keep you in an upright position that is different to those when you sit. Making your muscles work a little harder. When standing, consider your posture and pull your core in, hold your buttocks up and ensure your back is straight.

However, research suggests extremes of the two is bad for us. As we’ve reported before, our bodies are designed to move so a combination of standing, sitting and walking around is essential.

Most of us have a job that entails sitting down for prolonged periods of our day. Be it sat at the computer or in the car going to and from work or working on a mountain or errands. Of course, you can’t stand up when you’re driving but if your job does entail you to sit down, there are slight adjustments you can make to your space to help you work from a standing position.

I use a laptop table (that is designed to work in beds or on sofas) but with a rubber mat underneath so it doesn’t slip (between the table and the lifted tray) to enable me to stand and work.

We hope these few suggestions can help to make a difference. If you’ve some tips for similar things you’re doing, we’d love to hear from you. We’ve also highlighted a couple of articles we’ve created that have further tips and suggestions. Some of the links within this post will direct you to an affiliate partner and we may make a very small commission on any purchases you make through them. This is one of the ways that helps to fund the publication and allow us to have free articles.

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