Fitness by Aniyah!
(Easy ways to stay fit this season)
I know we are tired, busy, sick, or plain old overwhelmed!!!
Consequently, that gym membership goes to waste and the home treadmill that we
felt would solve the committing to the
gym issue is collecting dust!!!
Fret no more ladies! We are about to turn this conundrum
around!
Here are 10 things we can do daily to stay fit, lose weight,
stop feeling sluggish, and feel stronger every day!!
#1) Workday-brisk walk
Aim for 20–30 minutes. You can split it into two shorter walks if that's easier!
Moms, this isn’t always feasible
for all of us, but I found a work around the busy workday:
-I pack easy to eat lunches like: Sandwiches, wraps, protein
or granola bars, and fruit.
Fortunately, I get to eat these at my desk. So, when my lunch time comes around, I am totally free! I use my 30-minute lunch for a power walk around my job’s building. This way I am walking off the food that I indulged in at my desk!!!
Note: for those of you who can’t eat at your desk, try bringing
finger food and eating it during your first break (brunch) so that you can free
up your lunchtime!
-Do mini
movement breaks during the workday-
Every hour or two, get up for 5 minutes. Walk around, stretch, do a few chair
squats, or march in place.
***keep a pair of walking shoes at your desk!!***
#2) Do a 15-minute home workout after work
(Minimum 5 days a week)
Try squats, wall push-ups, lunges, glute bridges, and standing leg lifts and
jumping jacks (jumping jacks are an effective full-body cardiovascular and
plyometric exercise. Even 15 minutes counts).
#3) Dance around the house 💃🏽
Put on your favorite playlist and dance for 20–30 minutes. It's cardio without
feeling like traditional exercise.
This is the Puerto Rican blood in my veins LOL, but I tend to
dance while I am cooking! This kills two birds one stone!!
#4) Take the stairs
Choose stairs instead of elevators whenever
practical. It's an effortless way to add movement throughout the day.
#5) Walk a few blocks
before you get on the bus/Get off bus one stop early/park on the far side of parking lots when shopping (during
the day of course {safety first})
This will ensure you take extra steps
daily!
#6) Do strength exercises
Pushups (strengths chest and arms), put your back against a wall and squat (strengthens
knees and thighs). Stand by the kitchen counter, put hands on them for support
and bend down up and down motions (strengthens legs and back)!
If you have 5–10-pound free weights at home, go ahead and pick them up! Do some arm curls and lifts and get those arms toned!
#7) Walk while talking on the phone
Turn phone calls into movement opportunities. Walk around your home, outside,
or in a safe indoor location.
#8) Make
chores your workout
Vacuuming, mopping,
cleaning, gardening, and carrying laundry all keep your moving. Increase your
pace and you'll get more activity.
#9) Try a beginner yoga or stretching routine/Low
impact aerobics video
Preferably
on a big screen (Laptop or TV) as opposed to your phone. It feels like someone
else is in the room with you, which can be motivating.
A 10–20-minute routine can
improve flexibility, balance, mobility, and body awareness.
#10) Organize your weekly activity routine by creating a list!
Make your own list of things that work for you!
For example:
Mon: 30-minute walk (during lunch or after work)
Tue: 15-minute strength workout
Wed: Dance + stretching
Thu: 30-minute walk
Fri: 15-minute strength workout
Sat: Longer walk or active outing
Sun: Gentle stretching/rest.
Note: As you can see, we are constantly creating lists.
Most if not all my tips are lists!
Don’t panic and don’t worry, I got you! Next week I
will show you how to streamline your list!!
Cheers!
Aniyah
Keeping it moving, one step at a time!!!
