As we often say, “health is wealth.” One of the ways to live a healthy life is by exercising often. Previously, we introduced 5 Simple Exercises you can do in the comfort of your own home. But we don’t spend all of our time at home, do we? Here are a few strength-training activities to make the most of your time queuing (like when you’re lining up to order lunch or waiting for the bus) and at work.
1. Standing on tiptoes
Toe raises are where you lift your feet off the ground while calf raises are where you lift your calf off the ground and go on tiptoe. By standing on your tiptoes for 10 seconds at a time and then returning to a standing position, you can strengthen your feet, calves and legs. Repeat this for 10 times.
2. Abdominal flexes
This simple exercise helps you strengthen your core by flexing your core muscles while standing with your feet hip-width apart. Simply brace yourself as if you were preparing to get punched in the stomach.
3. One leg balances
Stand with your feet hip-width apart and distribute your weight equally in both legs. Lift up one leg for thirty seconds at a time and then switch to the other foot. This improves foot and ankle stability which in turns helps with improving balance.
4. Jumping jacks (complete 30 reps)
A simple exercise you can do anywhere, jumping jacks are a total body movement that increase speed, quickness and power. They are beneficial to your health because they combine cardiovascular conditioning with strength work. As you jump, you are working against gravity and using your body weight for resistance, which can improve strength.
5. Walking up stairs
Stair-climbing can help incorporate muscle-strengthening physical activity into daily life. It’s a convenient and easily accessible exercise for the majority of people, especially those with a sedentary lifestyle. You can use stairs instead of elevators or escalators where possible. You can also walk a few flights of stairs when you go to work or go home.
Get up and get moving!
It’s recommended for adults to get at least 30 minutes of moderately-intense exercise for five days each week. So if you get tired of repeating these moves, there are other exercises you can do, such as playing badminton, going for a run in a nearby park, or swimming in the local pool.
Here’s a bonus routine with strength-training moves from our last exercise-related article:
- Step 1: Floor planks, hold for 30 seconds. Challenge yourself by holding the plank for an extra 10 seconds every week.
- Step 2: Floor push-ups, three sets of 12. You can start from one set of 12, then work up to three sets at your own time.
- Step 3: Standard squats, three sets of 12.