Fit for a Hectic Holiday

December 13, 2010 | by Tamar Minassian | posted in Well-being

2 comments

Endless To-Do lists, shopping, traffic and crowds- who still has time for a workout? You will.

On the day after Thanksgiving, I maneuvered my way to Neimans. Being incredibly quick and swift, I weaved through the roaring crowd of shoppers and bags.  The second I inhaled the Neiman Marcus perfumed air, I realized- my heart was racing- and that marks the last time I did cardio. It’s a shame, but the holidays are here and it's hard to find time for a workout.

However, things are about to change because by the time you're done reading this you will know how to get 30 minutes of fitness each day without missing a beat of your hectic holiday life.


Whole Living created a way for you to workout without interrupting your daily routine. Here is how to do it:
 

Start Your Day:
 
Goddess Rolls- to release accumulated back tension and work your abs.
Get out of bed, roll out your mat, sit with knees bent and soles of feet touching. Holding ankles, roll onto your back, then roll back up to sitting. Keep chin tucked into chest. Repeat.
 
Walking Bicep Curls- work several major muscle groups as you get your circulation pumping.
Waiting for your coffee to brew? Grab some cans or light dumbbells and take a few laps around the inside of your house, doing bicep curls as you walk.
 
 Jog in Place- rev your heart rate and increase circulation.
Before you get in the shower, work up a quick sweat by jogging in place. A simple jog will do the trick, but to boost intensity, try bending your elbows and pumping your arms, or bring your heels to your buttocks.
 
Midmorning:
 
Park and Walk- cardio benefits
Park several blocks away from where you work and speed-walk there. Or run an errand on foot. Either way, bend your elbows and swing your arms straight back and forth to boost the cardio benefits.
 
Horse Press- Tone legs and buttocks while you are on the phone.
Stand with feet wide, toes turned out, hands on hips. Inhale and bend knees, lowering as far as possible; exhale and squeeze inner thighs and glutes as you come back to standing.
 
Jump Rope Simulation- Get energized before a meeting
Stand with your weight on the balls of your feet, heels slightly lifted, knees softly bent. Take small hops, rotating your clenched hands by your hips as if jumping rope

 
Noon:
 
Standing Crunch- Boost energy while working your legs, obliques, and back
Stand with arms straight above your head. Lift your right knee out to your right side as you bring the right elbow to meet it. Return to starting position, then repeat on the left. Keep alternating.
 
Stair Climbing- cardio and build leg strength
On your way to pick up lunch, hit the nearest staircase and climb two flights, taking the stairs two at a time to maximize the cardio workout while also building leg strength. Head back down the stairs with quick, light steps, then repeat until five minutes are up.
 

Midafternoon:
 
Jumping Jacks- Focus and energize before a big meeting
Hop feet out and raise arms to shoulder height; pause. Jump feet together and lift arms above your head; pause. Hop feet out and lower arms to shoulder height; pause. Bring feet together and arms down to sides. Repeat.
 
Arm Circles- When the afternoon slump hits, boost your circulation and release shoulder stress.
Standing or sitting tall, extend arms out to your sides and start making large circles, working down to small circles. Reverse direction. Repeat with arms to the front and above the head.
 
Office Laps
Refresh your mind and body with a fast walk around the office, outside the building if weather permits, or up and down the hallways. Walk quickly, pump your arms, and resist the temptation to stop and chat until your five minutes are up.
 
 
After Work:
 
Vacuum
Everyday activities count as exercise, too: You can burn more than 200 calories an hour -- and scratch a to-do off your list -- by vacuuming. Tackle one or two rooms, bending to pick up stray socks and moving quickly as you clean.
 
Mall Walk
Turn your holiday gift buying into an exercise stint by taking a full lap around the mall before starting to shop. You will not only add another five-minute interval to your day, but also get a preview of all the stores -- so you'll know where to go and shop more efficiently.
 
Evening:
 
Shake It Off
Release tension as you bump up your heart rate by putting on a favorite five-minute song and dancing however the mood strikes. Stevie Wonder's "Boogie On Reggae Woman," Justin Timberlake's "Senorita," and Madonna's "Vogue" all fit the bill.
 
Spine Stretch Forward
Sit with legs slightly bent and feet just wider than hip-width apart. Inhale, sitting tall. Exhale and draw your navel in to the spine, making a C shape with your back as you fold forward, reaching for the toes. Inhale and roll back up. Repeat.
 
 photos via Whole Living

 Let us know what you think! Do you use any of these moves through your day? Have any others to suggest?
 
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2 Comments.

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  2. Dhavani says.
    I like to doday 1: Chest, Shoulders, and Triceps (Bike)day 2: Biceps and Upper Back (Running)day 3: Legs, Abs, and Lower Back(Swimming)Saturday through Thursday i do 123123 with fdiary as a rest dayI have a rest day and keep it in this order to try to refrain from over workingI don't have a just arms day because like in yours they will get over worked from the compound exercises in your day one

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