Lets have a look at the basics of physical training and lets simplify it. We need to be looking at exercising daily to keep our joints and muscles moving and keep them as supple as we can, we need to give them the love and care that we do when we eat just spent time cooking a great meal, that feeling of satisfaction when you eat it. Now when i say we should be exercising daily i am not talking about going to the gym everyday and going crazy for 2 hour in some insane workout. For starter you would get bored of it very quickly and you would be knackered by day 3 if you are not use to it. What i mean is we should be looking at altering things very slightly so we are doing a little everyday and it seamlessly fitting it into your daily routine for example while cleaning your teeth for the 2 minutes instead of just looking in the mirror do squats at the sink. If you normally drive the kids to school and if its not far it may be quicker to walk them to school and go back home to pick up the car for work, it beats sitting in the school run traffic.
What else we can do to exercise and fit it in when you are cooking the lunch/dinner and you are waiting for the timer to go off you could do the following exercises no equipment required:
Arm circles is a non-weighted exercise, extending your arms out to the sides and drawing small circles in the air with your hands. It is common in warm-ups for both training and athletics, and is often performed simply until someone feels a burn, rather than for a set amount of reps. This exercise will target your shoulders, triceps, back and biceps. During arm circles you engage in a dynamic stretch, which means that you’re stretching as you’re moving. In addition to warming up your shoulder joints, arm circles increase circulation to you arms, fingers and shoulders. As well as this you are warming your shoulder joints. If you hold a set of lightweight dumbbells in your hands during arm circles, you can optimise the toning effect of the exercise. The benefits of arm circles include: increase blood circulation to the area. Great to do after spending extended time hunched over the computer or stationery for a while. They are a calisthenic exercise that forces your trapezius (top of the back), deltoids (shoulders) and the muscles of your upper arms to contract and relax.
Calf raisers you start in a standing position with your feet at hip width apart and your arms by your sides. Keep a straight back and good upright posture, looking straight ahead rise up on to your toes and then back down again on to your heals, try lifting your heels up as high as you can. The benefits of calf raises are great for improving ankle stability, strength, and subsequently overall balance. They are a method of exercising the gastrocnemius (the muscle which flexes the knee and foot), tibialis posterior (one of the muscles in the lower leg, the tendon from this muscle runs behind the inside bone on the ankle ) and soleus (a broad muscle in the lower calf, below the gastrocnemius, which flexes the foot to point the toes downwards).
Twisting place both hands on the ribs, making sure your weight is firmly on both feet. You then turn as far left as possible with out moving your feet and making sure your head is in its relative position, you then twist to the right. The muscles used for this exercise are spinal flexors and rotators, which include the rectus abdominis (stomach) , the front abdominal wall, and the obliques (which are your side muscles of your waist). Rotating your hips will activate your hip flexors, The hip flexors are several muscles that bring your legs and trunk together in a flexion movement, with twisting we lengthen the spine and get space between the bones. Twists give us an instant energy lift and decompress the vertebrae in a safe healthy way.
I hope this has given you some ideas of how you can fit exercise into your normal day. Thank you for reading my Simplified Physical Training just little changes can turn into big ones, join my mailing list below. If you would like personal training please click here.