Yes indeed, we are in the midst of the holidays and many of us will be busy planning, prepping, shopping, traveling and partying through it all; but, we shouldn’t forsake fitness during the holiday blitz. We can take a beneficial break from the usual fitness grind – yet remain physically active as we adjust to our holiday schedules. How? By keeping things simple, focusing on downtime, and getting it in where we can fit it in. Whether we’re managing activities of daily living while at home, out and about, or during suspensions in transit – we can readily incorporate some low key (but beneficial) exercise drills as I have outlined:
In THE Bed
1. Lower Back and Hamstring Combo Stretch.
Performance: Sit-up in the bed and straighten both legs, then extend your arms and reach to lightly grab hold of the legs to pull yourself forward and hold the stretch for 40-60 seconds.
2. Straight Arm Plank: This will give you a total body benefit and the instability of the bed will create a nice challenge.
Performance: Get into the starting/top push-up position and isometrically hold the position for 30-60 seconds x 1-3 sets.
In THE Car
1. Stoplight Seated Crunch: This will allow you to work your ABS directly when you’re on the road.
Performance: At each stoplight; lean forward slightly, contract your ABS, and hold the crunch isometrically till the red light turns green.
In THE Store:
1. Standing Calf Raise or Raises makes great use of your shopping line time.
Performance: When standing in line, hold the standing calf-raise position and tiptoe until you reach the cashier (or if you prefer, repetitively raise up and down).
In THE Airport
1. Wall Squat: You can strengthen your quads, glutes, and hamstrings while you’re idle at the gate, or awaiting luggage dispatch at baggage claim.
Performance: Find an available wall to put your back against, then slide down into a deep squat and hold the squat position isometrically for 30-60 seconds x 1-2 sets.
Remember, it’s not always about experiencing an intense workout; but, more-or-less your ability to get creative, think outside the box, and Get It In Where YOU Can Fit It In!
Fitness Disclaimer: The fitness content provided by Trainer Z and ‘the TZ element’ is for informational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific course of action. Fitness is not without risks. It is strongly suggested that you consult a physician before performing any fitness exercises, or adhering to any fitness program or eating suggestions.