http://www.everydayhealth.com/back-to-school/ten-ways-to-work-out-at-home.aspx
Hi there!
It’s time to focus on your own health. Here’s how to incorporate easy, everyday exercise moves into your busy schedule.
“It is recommended that people get in at least 20 minutes of physical activity a day,” says McGill, adding that there are many ways you can meet your fitness goals outside of the gym.
Your goal should be to get your heart elevated for at least 20 minutes each day— more if you want to see weight loss or improvements in your physical appearance. You can alternate between cardiovascular exercises, such as walking, jogging, cycling, and swimming, and resistance training. Even running around with your kids counts. “Moms have a lot of opportunities to be physically active because they have kids in their lives,” says McGill.
Here are some ways to incorporate a workout program into your everyday life:
- Walk your kids to school. “Walk your kids to school or to the bus stop, and also walk back with them,” says McGill.
- Make multiple trips. McGill recommends bringing in groceries from your car one bag at a time and taking one article of clothing from the laundry to your closet at a time — all these steps add up.
- Cook meals from scratch. Preparing food takes more time and energy than putting something in the microwave for five minutes, says McGill. You add more activity to your day and everyone enjoys a healthier, fresher meal.
- Head outdoors. McGill says that moms who go outside with their kids to play, rather than staying in while their kids play video games or watch television, will burn more calories.
- Tote your tots. If your kids are small, opt to carry them rather than put them in a stroller to give yourself an extra workout.
- Walk while you talk. Catch up on calls while your kids are at school, using your cell phone so that you can walk around your yard or up and down your street while you talk.
- Do lunges and squats. Add repetitions of lunges and squats to your daily routine. For example, do walking lunges when you feed your dogs and do squats while you wait for them to eat. Or do 10 single-leg squats on each leg while you wait for water to boil on the stove.
- Practice push-ups. Challenge your kids to a push-up contest. Try doing some push-ups with your elbows in to give your triceps an extra workout.
- Do planks. Find a few times a day when you have a minute or so, and do a plank exercise, which is when you balance on your forearms and toes, with your body straight, to work your core. When your core, or center of your body, gets very weak and inactive, lower back pain can develop.
- Skip stairs. If you have stairs in your house, take them two at a time, stopping to balance on one leg.
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Source: http://www.everydayhealth.com/back-to-school/ten-ways-to-work-out-at-home.aspx
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