Public Spark

Sneaking in exercise

It is hard for me to exercise when it feels like I’m putting great effort. Gyms don’t even motivate me, despite the cost because the effort of going is too much. I have to do things pretty subtle. For example, instead of taking the elevator up a floor, I take the stairs. A 150 pound person can burn 525 calories walking up the stairs for thirty minutes. Instead of taking the short way walking, I take the slightly longer way.

Exercising for fun

It helps to be able to exercise for fun. This includes any type of recreation. Currently, I am into golf. A 150 pound person loses 170 calories playing golf for 30 minutes. It also helps to be around people to share a recreation or exercise activity with. It is not only fun, but can be a great motivating factor.

Stretching including:

• Overhead Stretch

  Stand with your feet hip-distance apart and bend your knees slightly. Pretend you’re climbing up a rope, reaching straight up with your left arm, then your right.

• Rolling of the neck

  Roll your neck down clockwise up and then roll your neck counter clockwise.

• Sides of the neck

  Also you can ease your neck to one side and hold it. You can feel a light stretch. Do the same to the other side.

• Quadriceps Stretch

  Stand and place your right hand against the wall for support. Hold the top of your right foot with your left hand and gently pull foot toward your buttocks. Repeat on left leg.

• Calf Stretch

  Stand with your right foot close to a wall and your left foot a foot or two behind you. Lean toward the wall, bending your right leg while keeping your left on straight. Hold 15-20 seconds.

Circuit conditioning including:

• Knee push-ups

  Lie face down with your legs together and knees on the floor. Use your arms to push your upper body off the floor until your arms are extended and your upper body is straight. Lower yourself to the floor about 10 times.

• Half sit-ups

  Lie on your back with your knees bent and your feet flat on the floor. Fold your arm over your chest. Slowly roll your head and shoulders off the floor, then slowly roll back down. Build up to 10 repetitions 2 or 3 times a day.