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Get
Moving !
Here is an easy-to-do, comfortable set of
exercises for you ....
Let’s face it, most of us shy away from exercising. We
avoid exertions and physical activity that strains our muscle and makes us feel
sweaty and hot. As our homes are filled with gadgets that are timesaving and
convenient, we don’t have to work as well. As a result, our fitness levels are
plummeting. Those who indulge in some form of sport, or find the time to swim a
lap or two, are lucky. The rest of us are happy leading fairly sedentary lives.
Adding to the problem is the rich food we eat. Indian cooking is most conducive
to putting on weight! Hot paranthas for breakfast, pulaos and chapatis for lunch
and dinner make up put on more weight. But there is no point in blaming any one
about it, is there? You need to take charge of the situation, cut down on the
extra calories and begin with an exercise regimen that you can sustain.
There’s no time like now…. Here are some simple exercises
that will loosen you up and make you feel more energetic and comfortable.
It is always important to do exercises that do not
unnecessarily strain you. After all, you aren’t preparing for the Olympics,
are you?!
HEAD ROLLS
Begin with the head: the neck needs loosening up. How often
have you felt your neck becoming stiff and tense? Stand up straight, look
straight and slowly turn your head to the left and then the right; stopping at
the center. If you do it slowly, without straining yourself, you will find how
smoothly it swivels. A minor variation: with the chin resting on the chest,
slowly turn your head to the left. And then to the right.
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FITNESS
TIPS
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If you are suffering from spondylitis, be careful
Though the neck rotations are meant for all age groups, those
suffering from spondylitis must avoid these. Ask your physiotherapist for
special exercises.
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Women over 40 need to exercise caution
Avoid straining your back and shoulder muscles. It is better
to refrain from doing stretching exercises that really stretch you out!
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Blood Pressure
If you are a high BP patient, then don’t just jump into an
exercise regimen. Do warming up exercises, go for a brisk and long walk, and
then do these simple stretching exercises
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Try not to exercise when you are tired or fatigued
You will never enjoy the benefit of the exercise if you are
exhausted. You should feel fresh and fine when you are exercising, only then
will you experience the feel-good sensation that comes with exercise.
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Get the timing right
Some women like to exercise in the morning because they have
the energy for it; others find 5 p.m. a good time. Check out and see what time
your body feels most related and you have the mental energy to push your self
into doing some simple exercises.
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SHOULDER SHRUGS
Standing ramrod straight, stomach pulled in, arms at the
sides. Start by lifting your arms straight up and then bring them down. You will
be pulling your shoulders up and down in an easy movement. Do this rather
relaxing exercise at least three times.
ARM CRICLES
Stand with your legs parted, knees straight, arms extended:
slowly make a circle with your arms. First, a small circle, then a big one. You
will feel the back muscles move. Don’t lose your balance, keep inhaling and
feel your arms cut through the air.
ARM CROSSOVERS
When was the last time you hugged yourself? If you haven’t
try it now: stand up straight, cross your arms right across and hold your
shoulders. Hold your self tight. Now stretch your arms out straight in front.
You will feel your muscles relaxing from the shoulders down.
REACHING UP
This is a little gem of an exercise which you can do standing
up. Stretch your right arm up, as high as you can go. Open your hand and, as if
plucking an imaginary fruit, bring the arm down. Do it again with the left arm.
You will find this a most soothing stretch.
ANKLE ROTATION
Ever thought of how much strain the poor ankle takes? Lift
one foot slightly, flex and point the toes at least four times. Feel the ankle
muscles move. Now circle the foot, twice in each direction. You can even do this
exercise sitting on a chair at home or at work, or even when you are in a car
– not driving of course!
Try these simple measures for at least 15 consecutive days
and you’ll find a major change. You’ll be more relaxed and energetic. Happy
stretching!
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