Practical Solutions

Last week, we focused on the documented benefits of adopting a healthier lifestyle. At the same time, we acknowledged the many obstacles which prevent people from making that switch. Today’s column will offer a host of practical solutions we can apply to our daily lives, to help us get fit and stay fit.

The two key words to always keep in mind are: prioritize and organize. Use your time efficiently and you will be surprised at what you can accomplish before the end of the day. The most important thing to remember is that doing something is much better than doing nothing. With this in mind, let’s see how, given your busy schedule, you can still include the proper type of exercise in your day. 

Wake up just five minutes earlier in the morning. After you drink a few glasses of water, do a two-minute simple calisthenics routine. Then, spend another four to five minutes doing some easy stretching. Now, whether you are going to shul, taking the kids to school or on the way to work, walk two bus stops away and get off two bus stops before your destination. If you drive, park far enough away so that you get an eight-to-ten-minute walk to work. Try not to use the elevator to get to your office; use the stairs (this applies to everyone all the time). At your lunch break, take fifteen minutes to eat, then go outside with friends and walk for fifteen to twenty minutes. You’ll feel refreshed when you come back and find you can work more efficiently. 

Later in your working day, take a five-minute break. After drinking a glass of water, do fifteen push-ups against the wall of your office. Then try squatting and standing up again, eight to twelve times. While sitting at your desk, you can do seated crunches, as follows: sit up tall, with one hand behind your head and the other one holding on to the edge of your chair’s seat. Pull your abdominal muscles inward. Slowly curl down and forward just a few inches. As you do so, pull your abs in even tighter. Hold a moment and then slowly uncurl to a very tall position. This move strengthens your abdominal muscles. Try ten or so. 
During the course of the day, you can work in some of these basic desk stretches.

* Stretch your shoulders and neck by gently rolling your shoulders clockwise and counter-clockwise ten times in each direction. 
* Stretch your lower back by draping forward over your lap. 
* To stretch the back of your leg, extend your leg, lean over in your chair, and reach your arms toward your feet. You can increase the effectiveness of this stretch by lifting your toe up in the air. Repeat on both sides.

On the way home, make sure you getting another five to ten minutes of brisk walking. Between all those staircases and walking, you’ve probably accumulated about thirty minutes of aerobic exercise for the day. As you can see, every little bit helps. And beyond these tips, it helps to approach every day and every situation as a workout waiting to happen. If you have the time, or can try hard to make the time, there are certainly better and more beneficial ways to work out. But on the days that you just can’t, make every effort to fit it in wherever you can. 

Next week, we will conclude with some impressive research results as well as a little chizuk to accompany you on your workouts. Stay tuned!

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]. www.loseit.co.il