blog #103 tips from my guest speech

I was asked to be a guest speaker at John Jays "Topics in Health" course this evening. In addition to walking students through a couple workout routines I have composed a "tips sheet" for reference. 

Tips for how to do exercise anywhere

Section I: How to get started with an exercise routine

1.     Ease into it, small steps help you reach bigger goals.

2.     Exercising for 10 minutes twice a day is equivalent to the recommended 20-30 minute exercise session.  It is easy to work up to 30 or more minutes per session by splitting the sessions into three 10-minutes sessions per day.

3.     Set goals and objectives for what you want to achieve.

4.     Hold yourself accountable.

5.     Map out a plan.

6.     Make your nutrition and workout plan work together.

7.     Find a workout partner.

8.     You don’t need a gym to be fit; these quick workouts will show you how to do exercises anywhere at any time.

9.     Balance your routine. A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

Section II: How to stay motivated once winter hits

1. Be prepared by checking the weather.

2. Wear weather appropriate clothes.

3. Stay hydrated.

4. Make a plan and update it.

Section III: 10 exercises that can be performed anywhere

1. Triceps dip on a chair or bed

2. Squat onto a chair

3. Stair climbing uphill (stairs at home or outside)

4. Cleaning/scrubbing

5. Carrying heavy groceries

6. Walking briskly around the city

7. Wall squats (holding for 30-60 seconds)

8. Wall push ups

9. Wall stretches

10. Downward dog

Minimal equipment like a jump rope, a yoga mat, or a medicine ball can make a big difference in your routine. Without equipment you can still get a great workout by incorporating more advanced exercises such as:

pushups, squats, lunges, triceps dips and  pull ups

Summary of workouts taught in class:

With equipment:

1. Jumprope 
2. Medicine ball raises
3. Squats holding the medicine ball
4. Yoga with a yoga mat

Without equipment

1. Pushups (on knees first or on toes)
2. Squats with hands on hips or reaching forward (check your form out in the mirror)
3. Lunges alternating legs
4. Jump rope without a jump rope
5. Walking 
6. Yoga without a yoga mat

A note on stretching for flexibility…

·      Stretching should be incorporated into any fitness routine

·      As we work muscles, stretching is necessary for continued flexibility, growth and repair of those muscles.

·      Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally.

·      Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.

Reasons to stretch every day

•               Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

•               Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.

•               Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

·      Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.