You can exercise just about anywhere, in any situation and in what ever amount of time you have. In fact, the American Heart Association says that exercising for 10 minutes three times a day is just as effective as a 30-minute workout.
Get creative with stretching — it promotes flexibility and is an easy exercise. You can stretch at your home or office work station several times a day — even while you’re waiting for something to heat in the microwave or during commercials on TV.
These strength and balancing exercises can be done in your home or apartment.
- Start by standing next to the wall, the sink, or countertop. Or if you prefer, you can sit in a sturdy, straight-backed chair.
- Warm up. Breathe in deeply through your nose. Lift your arms above your head, and stretch. Lower your arms, and breathe out.
- Do shoulder rolls. Gently rotate your shoulders up to the ceiling, backward, and down. Then try this movement in reverse. Gently rotate your shoulders up to the ceiling, forward, and down.
- Do calf stretches while standing. Stretch one leg behind you, with your foot flat on the floor and your toes facing forward. Gently bend your front knee until you feel a stretch in your calf. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times with each leg.
- Or do calf stretches while sitting. To stretch your calves while sitting down, use a towel. Place your leg out in front of you with your heel on the floor. Hold both ends of the towel and loop the middle of the towel under the ball of your foot. Gently pull the ends of the towel toward you while keeping your knee as straight as you can. Hold the stretch for 15 to 30 seconds. Repeat 2 to 4 times with each leg.
- March in place . Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support. Standing in a corner will also work. Stand with your feet slightly apart (as you normally stand) and your arms at your side. March in place, lifting your knees high toward the ceiling.
Create rituals, such as setting an alarm to remind you to get up and move around. Soon exercise will become a healthy habit.