Departments : Keeping Fit :
Give Me 30 Minutes
By Jeffrey Crupi
Pressed for time? Here are some inventive ways you can squeeze in some exercise between daily routines
Do you have no time to work out? That's no surprise, considering all of the lesson planning, paper correcting and teaching and everything else that is a part of your very busy day. Listed below are some unique ways that will help you squeeze some exercise into your daily routines. Remember that just 30 minutes of exercise each day can greatly decrease your risk of illness and help you to live a healthier life.
Before school
Calf Raises. While you're gargling with mouthwash, gently press your weight on the ball of your foot so you're standing on your tiptoes. Hold for five seconds and then come back down. Do three sets of 15.
Wall Sit. As you comb your hair, place your back against a wall and "sit" on an imaginary chair. This exercise will work your thighs.
Coffee Walk. While you wait for the coffee to brew, jog in place.
At school
Take the stairs. Instead of sending e-mail, walk up the stairs and personally give your co-worker the memo.
Isometric Abs. While at your desk, you can do isometric abdominal intervals as follows: (Remember, this exercise works best when you are sitting up straight with your chest out.)
- Tighten abs six times slowly
- Tighten abs six times quickly
- Tighten abs six times very slowly
- Repeat the above sequence
Lunch Laps. Do a lap or two around the school during your lunch period. You'll be surprised how a brisk walk can relieve tension and make you feel energized.
After school
Walk the dog. Walk your dog or the neighbor's pooch after school. Keep up a brisk pace and enjoy the fresh evening air.
Push-ups. While you're boiling the spaghetti for dinner, you can do some modified push-ups right at the kitchen table. While sitting in a chair that is facing the table, place your hands on the table slightly wider than shoulder length apart. Do three sets of 15 push-ups.
Dance dinner away. After dinner, play your favorite music and dance the day away in the privacy of your own living room.
Jeffrey Crupi is the owner of Peak Fitness Gym in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.
November/December 2004, Vol.35, No.3
