A busy schedule, a work lunch and hours sitting in front of the computer can wreak havoc on your health. Are you worried that you won’t have the time to join a gym and stick to an exercise regimen? Fitness expert Wanitha Ashok says you can work exercise into your daily routine with a little determination. A Reebok and Aerobics Association of America (AFFA) Certified Aerobics Instructor, Wanitha is an expert in step aerobics, Pilates, stability ball, spinning and kickboxing, as well as doing nutrition and exercise talk shows on the networks Kannada TV. She tells us why it’s important to make time for an exercise routine in her daily life.
Walking briskly for 40 minutes is one of the best and simplest exercises. You don’t have to join a gym for it. Just make some time in the morning or at night.
If your job involves being at your desk all day, get up and walk in between to stretch your muscles. Get closer to your colleagues and talk to them instead of discussing problems and issues over the phone or email.
If your office or residence is on a higher floor and you must use the elevator, go down two or three floors (depending on your capacity) before your destination and walk up. Increase the distance as you go. You can start doing variations slowly, like going up the stairs two at a time, speeding up, doing lunges, etc.
After your lunch break at work, take a walk around the building or on the terrace.
Sitting in the correct posture is very important for those who work at a desk. Try to learn some simple stretching exercises that you can do at your desk.
The food in the office canteen can often be oily and heavy, leading to problems like weight gain. Watch what you’re eating. Cut down on refined and sweet foods, as these tend to be full of calories and make you hungry sooner. Make the right food choices. Instead of a plate with sauce and rice, have dal, roti, and a light vegetable dish, if available. If you’re eating sandwiches, try to opt for whole wheat bread if it’s available.
Make time for breakfast in the morning, no matter how rushed you are. Try to have four or five small meals throughout the day. Never skip meals. You will only lose muscles.
If you can’t spare 40 straight minutes to exercise on a weekday, you can even do small exercises throughout the day for a few minutes each. For example, jump rope in the morning for five minutes. Jog when you can spare time later in the day for a few minutes. Together, it will make a difference.
Working out three to five days a week is ideal with 40 minutes of cardio and three days of strength training. If you’re too busy for that, make time for a proper training session over the weekend. Make sure you have at least one exclusive one hour workout. If you’re going to join a gym, make sure it has a reputation for excellence and the proper certification. If you have a gym in the building with a freelance trainer, make sure it is properly certified. You can always ask to see your certification.
Bored of your aerobics routine? Try variations like Kickboxing or Tai Chi, as that is always a good thing. Choose a high intensity workout if you want to burn more calories.
Don’t exercise just to lose weight. Exercise to stay in shape.
There are several passive training machines on the market. These are mostly a waste of money as they don’t give you a cardio workout.
Several housewives believe that they get enough exercise just by chasing the child or doing housework. This is completely wrong. The components of a proper exercise routine are cardio, strength training, flexibility, body composition, and neuromuscular integration, which declines with age. Your exercise routine should address all of these.
Whether you’re taking the stairs instead of the elevator, jogging around your building, or hopping around the house, always wear the right shoes.
Do you have a question for Wanitha about fitness? Post a comment and we’ll get back to you.
