At certain points in your life getting to the gym is an impossibility, and there’s no time to even slip in a DVD for a standard workout at home. This time crunch can happen for a number of reasons, but it’s important to remember that no matter what’s going on taking care of your health is important. You will be able to handle more if you take 10, and see to your muscles, joints, tendons. A quick 10 minutes, and you can get back to what you were doing refreshed, stretched, and ready to go both physically, and mentally. It’s easier to remain alert, and up to any task if the need for regular exercise isn’t put off. Take it easy at first if you haven’t been physically active for a few days. Even though these are physically easy, if you feel any pain stop, and try to do some stretching instead.
All You Need is Chair
Before starting out take a few minutes to do some deep breathing. As you go through the exercises remember to inhale and exhale naturally, through the nose and don’t hold your breath. Take a few seconds to stretch the arms and legs before starting the exercises.
First exercise: The first one requires only a few minutes and a chair. Make sure the chair is sturdy, and won’t tip over with you. Sit on the edge with your hands next to your hips. Then slide your bottom off the edge of the chair and bend your elbows 90 degrees. While you are doing this keep your back close to the chair, then push back up. Do 10 to 20 reps, and return to a sitting position.
Second exercise: Stand with your back to the same sturdy chair. Keep your feet planted firmly hip-distance apart. Your toes should face forward. Place your arms out with fingers extend and bend your knees until you’re almost sitting and then stand back up. Repeat this 10 times.
Third exercise: Butterfly abs are fun, and easy to add to your 10 minute workout. Lie on the floor. Place your hands comfortably behind your head. Put the soles of your feet together. Relax the knees and do 20 sit ups while in this position. Don’t strain your arms as you pull up, and don’t over tense your neck.
Fourth Exercise: If you have enough room do up to ten jumping jacks. Now that you are warmed up, jumping jacks will feel easy, but remember to try to hit your hands over your head as your legs come together and hands apart as the legs land a hip distance apart.
Fifth Exercise: Do this quick cool down exercise while still lying on the floor. Lie flat with you face toward the ceiling. Place your arms and hands flat alongside the body with the hands palms down on the floor. Place the legs out straight with the heels on the floor and toes pointed to the ceiling. Press all the muscles of the body downward into the floor and hold for a 5 seconds. Release the muscles and lie for a few minutes taking care to relax the entire body.
After this short workout, and cool down you will feel refreshed and ready for anything.
Getting Out for a Few Minutes
Even without workout clothes it’s possible to get a 10 minute workout, and get outside for a few minutes.
Starting out: In a safe area with room to walk start by stretching out your arms on either side of your body. Pull your left harm away from your body as if you were reaching for something. Repeat this 5 times, then do the same with your right arm.
Stretching the legs: Pull yourself on your toes several times then rock gently back on your heels. If possible reach down and grasp your calves and hold for a few seconds.
Walking in one direction: Pick the direction you want to walk and start out slowly. After two minutes start walking briskly.
Walking back: Walking back spend the last two minutes gradually slowing down. Sit and rest enjoy the feeling of the blood circulating through your body for a few minutes before returning to your day.
When You Have to Sneak in Exercises for a Long Duration
If you are for some reason housebound such as caring for a sick person or child then it’s worth having a means to get in as much as exercise as possible in a short amount of time. Equipment doesn’t need to be expensive to accomplish this – Teeter Hang Ups is an Excellent option – . A second hand exercise bike, min-trampoline for jogging in the house, or a rowing machine are all effective ways of getting in a few minutes of exercise quickly. A shorter than average DVD – Find About The Popular Focus T25 – is effective as well. A jump rope is another good method of getting 10 to 20 minutes of workout time while never leaving the home.