DAILY DOSAGE

Over time I have become very busy, responsibilities are mounting up daily, personal development for me cannot be overlooked. So to help myself stay alive, strong and healthy, I had to quickly come up with an effective method of staying active every day. Although it was not easy task at the beginning but I kept at it and now it’s part of me. I had to consciously take on one hour e-exercise for at least three times per week, which has really been beneficial to my health and has also help me work on my weight issues. You don’t have to set aside an hour every day to exercise. In fact, research suggests that short, one- to two-minute bouts of movement throughout the day can be just as beneficial as longer, more structured sweat sessions. Exercising can also be a lot more convenient when you only have to do it for a couple of minutes at a time. There are many simple exercises you can do in your own home using in expensive equipment and your own body weight for resistance. The first time, I ever entered a Gym to lift weights, I was able to bench press my own body weight. I didn't know it at the time but this was excellent. My physical trainer was completely blown away and asked me when I had started lifting weights. I hadn't been lifting weights, but had been doing pushups for over four years and "pushing my weight." I had no idea how strong I had become. Here are 10 easy ways to sneak exercise into your day. Make your bed- This is not only an easy way to get your muscles working — you’ll also feel happier when it’s time for bed. Traffic workout- Taking public transportation or walking or biking to work is great for both our health and the environment. But for many of us, long commutes make this difficult or impossible to do on a regular basis. Luckily, isometric exercises can be done in the car or on the bus. When you do isometric exercises, the goal is to flex every single muscle in your body individually. Start with your toes and, muscle by muscle, move all the way up to your eyebrows. Flex each muscle for three seconds and then release. Parking space workout - Whenever you find yourself arriving to work a few minutes early, try parking a bit further away from your office. We often spend so much time finding the “closest spot,” that this trick may even save you a minute or two. Make good use of stairs- This is another easy way to sneak in movement before you even start work. Moreover, taking the stairs throughout the day — using the bathroom on another floor, for example — is a great way to improve your circulation. Exercise at your desk- Exercises that can be done from the comfort of your desk include bicep curls, arm extensions, as well as these 8 yoga poses. Walk around during lunch break- Sitting destroys your health, so it’s really important that we take the chance to walk when we get it! Even if it’s only a 10–15 minute stroll, this little bit of movement can do wonders for your body and mind. Do housework- Housework is another great way to incorporate some movement into a mostly sedentary life, and it’s more of a workout than you might think! The average person burns about 170 calories per hour doing light housework tasks such as putting away groceries, ironing, washing dishes and cooking. Sweeping, mopping and vacuuming will burn around 300 calories per hour. In ten-minute, move your body - The “ten -minute workout” is a form of high-intensity circuit training. The workout requires you to do 9 to 15 exercises for 30 seconds each, with short rest periods of about ten seconds between exercises. The ten-minute workout gets your heart rate way up, increases strength, doesn’t require any equipment, and best of all — only takes ten minutes! Watching and moving- If your typical evening routine consists of watching TV, try to get some exercise in while you’re watching. Here are a few examples of ways to do this. Keep an exercise mat and a few hand weights nearby so you don’t have any excuses. Get a relevant app- There are literally hundreds of apps providing workouts that are customizable by length and fitness level. A few examples include Workout Trainer, FitStar, Endomondo, Sportrate Fitness and Sworkit. Downloading them to your smartphone or tablet will give you the flexibility to workout wherever, whenever. Let’s connect @ www.facebook.com/BodyConfidenceFitnessClub