If you can spare 2 minutes a day, you can get fit. If you’re like me, you can come up with every excuse in the world for not having the time to exercise. With my ‘as I rise exercise’ you won’t need to join a gym or buy any equipment. The majority of these exercises will be done simultaneously while you get prepared for work/school.
Before You Get Out of Bed
1. Lay on your side.
2. Bend your legs and bring your knees to your chest as far as possible. Hold that position for 15 seconds and repeat 3 times.
3. Next, extend your legs until your body is straight.
4. Flex your feet so that your toes are pointing towards your face. Hold for 10 seconds and repeat two more times.
5. Next, flex your feet so that your toes are pointing towards the foot of the bed. Hold for 10 seconds three times.
6. Now, lay on your back with your arms at your side.
7. Move them under your body so that your palms are under your buttocks and touching the bed.
8. With legs together, flex your feet down again, so that your toes point toward the foot of the bed. Repeat the same steps as you did when you were on your side.
9. Next, slowly raise your legs toward the ceiling, keeping them straight.
10. Flex your toes toward you and do three reps.
11. Then, bend one leg and lower the other leg onto the bed.
12. Use your arms to keep the bent leg as close as possible to your chest. Keep the other leg as straight as you can and hold for 15 seconds.
13. Switch legs and repeat these steps.
14. Slowly move your legs over the edge of the bed then slowly sit up.
Using the Staircase
1. If you have stairs walk up and down the stairs twice. Walk a bit faster during the third set. This is good cardio exercise and will get your heart pumping faster. If you don’t have a staircase inside but you have one outside, perform this exercise on your way to work/school. No stairs? Walk briskly back and forth in a hallway, room or wherever you can. You can take 20 steps forward and backward 5 times (=100 steps), 10 steps back and forth 10 times, etc.
As You Brush
1. As you brush your teeth march in place until you finish brushing. On the john 1. While using the toilet clasp your hands together.
2. Raise them above your head. With palms facing the ceiling, hold for 10 seconds and repeat.
3. Bring arms down half-way. Keep them extended as your clasped hands face the door or wall in front of you. The back of your hands should face your nose. Hold for 10 seconds, repeating twice.
4. Lastly, while sitting straight up, tilt your head toward your right shoulder and keep your face forward. Hold for 10 seconds. Repeat. Do the same on the left side.
That is it! You have stretched and loosened the muscles in your legs, arms, neck, shoulders, hands, and back. You should be breathing deeper, also, because you walked, jogged and marched – all while you were getting ready. Anyone of any age can do this exercise daily.