WHO LOVES A GOOD CHALLENGE? HERE IS YOUR MONDAY CHALLENGE!
How many hours a day are you sitting? On your way to work, driving in your car, sitting in front of your computer in your office and relaxing on the couch after a long and stressful day? Most of us don´t realize that we are spending nearly our whole day sitting. Long periods of sitting can lead to serious health issues and can increase the risk for heart disease and diabetes. Regular physical activity can minimize the negative effects of sitting and can boost metabolism. If you are too exhausted to work out after a long day at work, then incorporate these easy and effective moves I am sharing with you over the next 5 days startinf Monday.
Stretching is great for relieving stress. Stress causes your muscles to tense up -- so when you stretch, focus on the areas where you are holding your stress. For most people that tends to be the neck, shoulders and upper back. Stretching can be used as a method to calm your mind, as well. While you stretch, focus on mindfulness and meditation exercises to help give your mind a mental break. It is a grat way to reboot/ refresh your day!
ENCORPORATE THESE EXERCISES WHENEVER YOU FIND A MINUTE IN YOUR DAY FOR 5 DAYS. YOUR BODY AND MIND WILL THANK YOU!
DAY 1 – Squats. Squats often are called the world´s greatest exercise and that's for good reason. They strengthen the entire body and give special attention to legs, knees and hips as well as increasing your heart rate. The best part is that squats are the perfect office exercise. You don´t need much space or any props and you can do them in any outfit.
Instructions: Stand with your feet a little wider than hip-width apart, hips stacked over knees and knees over your ankles. Roll your shoulders back and down away from the ears. Extend arms out straight, keep them parallel to the floor with your palms facing down. Squat down as if you want to sit in an invisible char. Make sure that your body weight is concentrated on your heels, your spine is straight and your core is engaged. Go as deep as your mobility allows. Pause for a second at the bottom of the squat, then slowly rise back up and repeat
DAY 2 - Neck Exercise. Looking at your computer for hours, looking down on your phone while texting or writing down notes can create stiffness and tension in your neck area. This can lead to pain in your neck, shoulders and even affect your back. Did you know that stiff neck muscles are one of the main reasons of headaches? If this sounds familiar to you do this exercise at least once a day either sitting on your chair or standing for greater benefit. Instructions: Sit or stand straight, place your left hand on top of your head and gently tilt your head to the left. Feel the stretch on the right side of your nick and your shoulder. Breathe deeply for 30 seconds holding the stretch. Slowly release and repeat on the other side.
DAY 3 - Office Pushups. Pushups activate almost every muscle in your body and are one of the most effective exercises for stretching and weight loss, accessible and scalable to your fitness level. This is a fantastic 5-minute workout to bring your heart rate up at your desk when you don´t have enough space. No excuses, you can do them on any desk and in any outfit. Instructions: Stand about three feet away from your desk with your feet together. Put your hands on the edge of the desk, engage your core muscles and squeeze your butt. Slowly lower your chest to the edge of the desk and push back up. Repeat 10-20 times.
DAY 4 - Core and Leg Power Exercise.
This exercise is great for strengthening your legs, your core and also your lower back. You can do this simple yet effective movement twice a day or even every hour depending on your motivation.
Instructions: Sit in your chair with a straight back, engage your core muscles. Extend your right leg forward and hold it up for 10 seconds. Slowly put your leg down and repeat on the left side. Repeat 5-10 times for each leg.
DAY 5 - Wrist exercise. Don´t forget about your wrists! Typing on your computer the whole day, taking notes or texting on your phone, your wrists are constantly working and deserve a little stretch to keep them flexible and healthy.
Instructions: Stretch your wrists: Extend your right arm, your palm facing upwards. With your left hand grab your fingers and slowly stretch them towards the floor. Feel the stretch on the inside of your arm. Repeat on the other side: Rotation of the wrists: Extend your arms and start rotating your hands in the same direction. Carefully make slow circles with your hands and rotate your wrists 10 times. Stop and repeat in the other direction.
START YOUR WEEK OF RIGHT!
I WOULD LOVE TO HEAR YOUR PROGRESS!
WITH GRACE AND GRATITUDE,
CANDACE DARBY