How to Keep up Your Exercise Momentum during the Summer or Winter
5 Practical Exercises and Some "Cool" Tips for your Well Being
Do you, like many others, hate exercising when it is hot?
When it is hot, I don't even want to walk to the mailbox, let alone exert myself.
The simple exercises on this website will help guide you in exercising, even when it is hot outside and you really don't feel like it.
You will maintain your health and stamina and even get a little strength.
You can even exercise while sitting in your big comfy chair or lying in bed.
This website will show you how to incorporate exercising into a hot Summer day, all before your morning coffee, tea, juice or foods!
Beat the heat and exercise early in the day. It is simple and make your day run much more smoothly!
Deep Breathing after Awakening
As soon as you open your eyes in the morning, oxygenate yourself by doing 10 deep breaths and over time build up to 20.
Deep breathing is slowly filling your lungs with air by breathing through your nose, holding it for a few seconds and slowly exhale it through your pursed lips (as if you were whistling) as it slows the exhalation.
This exercise awakens the body and oxygenates it by getting you blood flowing to different parts including your brain, where it helps awaken your mental clarity.
You should do this while lying on your back.
Gently Stretch before Getting Out of Bed
Do you have a dog or a cat? After they have been layying for a while, do you notice that before they get up, they always stretch? That is exactly what we need to do.
While lying in bed on your back, gently start stretching one side of the body, arm over head and foot pointed. Stretch the entire length of that side of the body by holding the light stretch to a count of 5 seconds and breathing deeply. Switch to the other side of the body and repeat. Repeat by going from side to side for three or more repetitions.
Stretching before getting up gets the limbs ready to work so you will be less likely to hurt yourself on the trip out of the bedroom.
Gently Stretch after Rising From Bed
Slowly rise out of bed and then try to bend over and stretch to your toes.
Hold each stretch for a count of 5 seconds and release. Repeat this stretch 3-5 times.
Eventually those muscles should stretch out and you can palm the floor but be patient as it can take some time.
This is good for back muscles and hamstrings.
TIP #1
You should drink 8-16 ounces of good old H20. I do this with my morning medications. You may or may not have had a visit to the bathroom but allow for this, as nature calls. During the day, you should drink ½ of your body weight in ounces. In the Summer, you perspire in higher volumes than during other seasons.
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TIP #2
Morning sun - Experts agree that you need at least 10 minutes of morning sun every day for the body to benefit from natural vitamin D. You can be sipping water while you are outside or while you pondering your day.
Neck and Ankle Stretches
While you are outside getting your morning sun, either standing or sitting in your chair, it is time to do your neck stretches.
While sitting as straight as possible (which strengthens and lengthens your spin and keeps your core strong), look straight forward then gently look all the way over your right shoulder and then slowly repeat to the left. Then, try to look as high as you can upward, then touch your chin to your chest.
Repeat these 4 stretches very slowly 3-5 times. You can also rotate your ankles by either repeating the left , right, up, down as you did with your head.
If you have time, you can point your toes and try to spell the alphabet with each.
All of this will help keep your ankle joints supple.
Zookinesis: Chair Exercises for Seniors - Tai Chi and Yoga Exercises in a Chair
TIP #3
Have a light nutritious breakfast of your choosing. Do not eat a large breakfast. In France and Belgium they call it "le petit déjeuner ," which means "small" lunch.
Glute and Thigh Stretching
If you are done with breakfast and sitting in your chair, driving to work or even sitting at your desk, you can exercise your glutes and thighs.
Squeeze those muscles and hold them tight for 10 seconds each repetition and 3-5 repetitions.
Always try to sit up straight and not use your backrest at all times.
This stretching will strengthen your back muscles.
More Websites with Simple Exercises
Get your fit on!
- 5 Simple Exercises You can do Anywhere
Reduce stress and feel better about yourself with these 5 simple exercises. - Using Oranges to Help Strengthen your Abs
From Sunkist, some simple and fun ways to deal with your abdominal strength. - Simple Exercise Images
For those of you that would rather learn by pictures, this is the way to go!
