These simple exercises are easy to do and don't take much time. A little effort goes a long way!
Citrus Warm Up
During your warm-up, use oranges to enhance your stretching routine. To do this, place an orange in each hand and stretch toward the ceiling. You'll get a great stretch with some added resistance - the perfect beginning to your work out.
This easy exercise can be done just about anywhere -- driving in a car, watching television, or working at your desk. As you inhale, breathe from your stomach or diaphragm. You will notice that your stomach moves up and down with the inhalation and exhalation of air. While inhaling, pull your abdominal muscles in and hold for a few seconds. Do this throughout the day several times and you will have stronger abs sooner than you think.
While in a sit-up position, tuck an orange under you chin and slowly lift your shoulders and torso up, count to five and lower yourself down. Repeat, working up to 15-20 repetitions. Reward yourself with the orange as a snack when you finish the set.
All you need is a chair and a little bit of time. Place the chair in front of you with your hands on the back of the chair, and stand up straight. Your feet should be shoulder width apart. Bend at your knees, only going down as far as you are comfortable. Using the muscles in your legs, and not your arms, push yourself back to the starting position. Once you feel comfortable with the exercise, remove the chair as support. Repeat 8-10 times, rest for three minutes, and continue for two more sets.
A great exercise for arms! Place a chair behind you as if you were going to sit on it. Put your hands on the edge of the seat. Your feet should be flat on the floor about two feet in front of you with your knees bent. Your arms will be supporting you. Bend your arms, dipping your body down towards the floor, only going down as far as is comfortable for you. Be careful not to bounce back to the starting position. Use your arms to push yourself back up. Stay as close to the chair as possible to minimize shoulder stress. Repeat 8-10 times, rest for three minutes, and continue for two more sets.
Tone your underarms by holding two oranges in each hand and perform tricep lifts. While in a seated position on a bench, bend forward and raise arms backwards, isolating your tricep (underarm) muscle. Repeat 10 to 15 times for each arm.
These are easy to do and produce great results. Stand with your body facing a wall, about 2 feet away. Place your hands shoulder-width apart on the wall. Bending only at the elbows, lower your body toward the wall. Keep your body firm throughout the exercise. Push your body back to the starting position. Repeat 8-10 times, rest for three minutes, and continue for two more sets.
Stronger calf muscles in just a few easy steps! Stand at the foot of your staircase. Step up one stair, placing only the balls of your feet on the stair, leaving your heel hanging off. Place both feet on the stair step at the same time. Keep knees stiff, slowly lowering your heels toward the ground. Continue this movement until you feel a stretching sensation in your calf muscles. Come back to the starting position without bouncing. Repeat 8-10 times, rest for three minutes, and continue for two more sets.
Leg Strengthening Orange Lifts
Give your legs a great workout. Use an orange tucked into the backside of the knee during leg lifts. Stand with one arm holding/resting on a wall or door frame; lift opposite leg bent with an orange "trapped" behind the knee for 15 to 20 repetitions. Change sides and repeat.
Every good exercise routine requires cardiovascular activity. Try these simple activities:
- Take the stairs instead of the elevator.
- Walk to speak with someone in your office instead of calling or emailing.
- Park your car in the back of the parking lot and walk the distance to the building.
- Take a walk around the area during your lunch hour and eat at your desk when you return.
- Pets are a great source of exercise! When walking the dog, take an extra long route.
- Recruit your friends to meet for a walk or jog every evening to catch up on the day's events instead of calling them with news.
- Plan your shopping trips with exercise in mind. If there are three stores you want to visit in the mall, when you leave the first one, go to the one the furthest away and then return to the closer store.
All of these tips will increase your aerobic activity. If you add in a gym workout a couple of times a week, you will have the makings of a great exercise regimen!
Alternatives To The Treadmill
If running on a treadmill isn't appealing to you or if you're looking for a new way to get fit, try a few of these fun alternatives for a great workout.
- Dance classes - ballet, tap, jazz
- Joining a sports team
- Step class
NOTE: The contents of Sunkist Healthy Living are for informational purposes only and are not intended to be a substitute for professional advice. Always seek the advice of your physician or other qualified health provider prior to beginning a new diet.