Twelve Exercises Anyone Can Do, Well, Almost Anyone Don and Peggy Doman
Some people say, "Oh, I can't exercise. I don't have time. I'm stuck at the office most of the day." Sorry, but even at the office exercise is possible. On the go it's possible . . . on vacation it's possible . . . and retired it's possible. Remember zero exercise is bad, and a little is better than none. Exercise can relieve stress and rejuvenate your body and your mind. Exercise all you can. There are several ways you can get some good exercise during your workday, wherever it is. Our twelve exercises anyone can do are just baby steps, but baby steps are better than no steps at all.
If your office is near a gym or exercise facility, join. Always keep a change of clothes with you and towels. If not keep a roll of paper towels and moist towelettes around to clean you up and wipe you down. The object is to exercise, not sweat. You can do that in private.
1. Park a little further away -- whether you're taking the bus or train or car for your morning commute -- park a little further away than you actually need to. The same things applies when you go to appointments, the bank or the post office. Steps add up and pounds go down.
(Take a look at the "3 Steps to Optimal Fitness" video at the bottom of this page for some exercises for people over the age of fifty that might work for you.)
2. Get a headset or Bluetooth for your cellphone. Stand, walk or move while you talk on the phone.
3. Have meetings on the go. Discuss business during an afternoon walk, jog, or bike ride.
4. Use the stairs instead of the elevator. If the stairs are too much for you, then try a combination of stairs and elevator. One flight of stairs probably won't kill you, but they could save your life, perhaps even prolong it.
5. Think of Suzanne Summers. Okay, you probably haven't thought about her in sometime. Three's Company is still being rerun, but her old "Thigh Master" commercials aren't. You can use the Thigh Master at your desk while you're on the phone. Just a dozen repetitions between your knees a couple of times a day can help your thighs AND your lower back. You can use the Thigh Master for upper body exercises, as well.
6. Get up and walk to deliver a message or document. Some people will phone or email rather than walk down the hall.
7. Take a break each hour to stand, stretch and walk around.
8. One of the best ways to exercise is just to turn the radio on and move to the music. You don't have to sweat with the oldies, just move -- it doesn't even have to be in time to the music. Get your joints and muscles into the action.
Haven't got any rhythm? Don't worry about it. One morning in motel I was watching MTV and just started moving to the music. I was thinking of the way Elaine danced on the TV sitcom Seinfeld (laughable hurky-jerky motions) and tried to immulate her movements. It gave me quite a workout in just a couple of minutes. You might try doing the Elaine Dance to Moves like Jagger by Maroon 5. The latest musical trend right now is the Harlem Shake by Baauer. Bascially, it combines dirty dancing with Elaine's dancing. Like Elaine all you have to do is kinda move to the music . . . and thinking about sex probably helps, also.
9. Make "appointments" with yourself to walk around the block or up two flights of stairs. This will give your brain chance to think as you walk.
10. Pick a wall of a sturdy fixture and push against it. This is resistance training. You're not going to move the wall, but your body won't know that.
11. Another pretend exercise is to make believe you are lifting a barbell above your head. Feel the weight resistance. Work you way up with a new record each time you "press" the weights.
12. Back up against a wall and slide down the wall until you are in a sitting position with an imaginary chair. Maintain the position for 15 seconds and lengthen the routine each time. This is a great isometric exercise.
Tell your boss what you're doing, so he or she won't think you're crazy. And don't just disappear to exercise. You boss should be in favor of your activities, since you'll have more energy when you start exercising more. The company health insurer will probably be estatic.
Exercise and movement is not only good for the heart, but also good for your bones and joints. Healthy bones become stronger when we put pressure on them. Joints that don't move very often can become joints that don't want to move at all. You body's health craves it. Dr. George Brooks (University of California-Berkeley) appearing at the 3rd Diet and Optimum Health Conference of the Linus Pauling Institute, discussed the relationships between physical activity, body weight, and protection against chronic diseases, "Exercise reduces body fat, sustains bone health, increases antioxidant mechanisms, improves blood lipid profiles, and promotes joie de vie." I don't know about you, but I need my joie promoted much more as I get older.
Exercise can reduce weight and it works even better with a healthy diet.
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The following video might helps explain the benefits of whole grains and fiber in your diet:
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