IT is 8:45 am, you feel considerably sluggish after a late night and you’ve missed your morning workout.
To make things worse, your bus is going to be 15 minutes late. Here’s how you can complete a quick workout in the interim. In fact, each of the exercises below work great when you’re standing around doing nothing - think the winding line before the immigration desk at the airport, the bank, the local train station, the supermarket billing counter… Incidentally, did you know that ‘standing for exercise’ can promote good ‘chi’ and that some simple stretching and breathing techniques can boost energy levels?
Breathe in, breathe out
* Stand erect, hands on hips. Inhale slowly and deeply, raising the shoulders as high as possible, then with a jerk drop them as low as possible, letting the breath escape slowly. (5 min)
* With an erect posture, feet well apart, raise both arms. Lean back, inhaling, then bend forward, exhaling, touching the floor with both hands between the legs as far as possible. (5min)
* Inhale deeply then exhale slowly at the same, time clapping the chest with the palms of the hands, covering the entire surface. (5min) alternative fix
Quick, burn calories
* Stand with your feet together and lift heels up and down.
* Stand with your feet in line with your hips and sway from side to side; do circular motions with your hips, clockwise and counter clockwise.
* Bend one knee and kick your foot behind you, then quickly alternate.
* Run or hop in place. Do side leg raises to work your outer thighs.
* Do squats.
* Try the tree pose or another balancing yoga posture.
* To warm up and tone your abs, stand with your feet slightly wider than hip width, and do figure eights with your hips.
Lower body alert
For steel buns, stand with locked out knees and feet pointed straight, keep hands around your waist.
Now contract your butt muscles for 2 seconds before releasing it. Kegel exercises help strengthen the pelvic muscles and are good for both men and women.
Identify the muscles you use to start and stop the flow of urine. When standing around, doing nothing, contract these muscles for three seconds, then release for three seconds. Repeat. Gradually increase duration. Standing burns 36 more calories than sitting. Studies suggest that making a healthy difference in an otherwise deskbound lifestyle doesn’t require squeezing an extra hour into your day, but can be accomplished by standing more while performing traditional, nonphysical activities.
Pilates pointer
Doing pilates exercises while standing adds the challenge of keeping one’s balance. It also teaches the body/mind to re-pattern movement habits towards better alignment and efficiency; this is then reflected in performing daily tasks with greater ease. Learning to keep a neutral spine while standing, walking, or bending is an example of this.
Expert speak
Prahlladh Bulchandani, personal trainer, Oneon- One, lists jumping as a sure-fire fat burner. “You can do it without looking foolish. Considering the fact that most bus stops have iron poles, you can also tone up your muscles by holding is and stretching against it,” says Prahlad. He also suggests bench push-ups. Radha Krishnaswamy, Reebok Master Trainer and Fitness director, says there several exercises one can do without props - step up and down the pavement if it is 6 inches high for 3 to 5 minutes. “Standing can burn calories and improve your posture,” adds Krishnaswamy.
Funny but true
Alternative ways to burn those calories: Bathing and feeding your puppy: 230 calories per hour Playing the drums: 261 calories per hour Applying make-up: 132 calories per hour Horseback riding, galloping: 526 calories Flute playing: 132 calories For more information, browse the following sites: ehow.com, easyvigour.net and fitsugar.com.