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Time to Get Fit
Exercises for the Home, Office
and Car
and Car
By Charlene Torkelson
Some adults are lucky enough to continue with a sport or fitness interest well beyond the high school or college years. For all those others who now feel an occasional ache or pain, have a spouse who mentions that dreaded "exercise" word too often or can't find the time to get down to the club, there are things you can do right in your own home, office or even while in the car. There are even exercises you can do while sitting in your living room.
Before beginning any exercise program: 1) Check first with your doctor if you have been inactive. 2) Begin slowly and work up to more strenuous movements. 3) Exercise all parts of your body and not just one muscle group. 4) Make sure to get plenty of fluids. 5) Don't give up. Continuity and consistency provide results.
Let's start at the bottom and work up. Sit in a chair that gives support – not your comfy easy chair that will spin and rock in the middle of your movement. Sit with both feet flat on the floor, back and shoulders straight.
Place your right ankle on your left knee (or if that feels uncomfortable, cross your right ankle over the left ankle). Rotate your ankle 10 times in a clockwise direction. Then rotate 10 times in the opposite direction. Finally, flex and point your right foot 10 times. Repeat all three exercises with the left ankle.
With your feet flat on the floor and slightly apart, raise your right foot until it is in a straight line with your knee and thigh – about a foot above the floor. Lift your heels off the floor and back down 20 times. Rest, then repeat 20 more times. The more you press with your weight, the more resistance and the harder your calf muscles work.