Winter Crunches and More

With the winter months gaining ground on us here are some very conservative exercises that can help maintain a degree of fitness, and most of this is right before our eyes:

Preparing a holiday dinner—Front raises, hold two 14 ounce full cans of anything, one in each hand, palms down. Raise your arms straight out in front of you until they are parallel to the floor. Pause, and then slowly return to the starting position. Repeat 15 times. The benefit: strengthens shoulder muscles, grip. My question, what if you don't have to cook?

Addressing holiday cards—Chair squats, stand in front of a sturdy chair as if you are going to sit down; raise your arms straight in front of you. Bend your knees and slowly lower yourself onto the chair; lightly touchdown and then stand back up. Repeat 10-15 times. The benefit: Strengthens thighs and glutes. My thoughts, don't go too low or you might not get up.

Waiting for the oven to heat—Hamstring kicks, stand facing a counter (hold on for balance). Shift your weight to one leg, and bring your other heel up toward your buttocks. Hold and squeeze for a few seconds. Return your leg to the starting position, and then lift it straight out to the side, and again back down. Repeat 15 times with each leg. The benefit: Works hamstrings and outer-thigh muscles.

Waiting in line at the mall—Calf lifts, rise up on your toes and hold for 3 seconds. Lower; repeat 15 times. The benefits: Tones and strengthens calf muscles. Balance challenge, stand near a counter for balance, shift your weight to one foot and raise the opposite foot. See how long you can keep your balance. Repeat with the other leg. The benefit: Strengthens and tones the supporting leg and improves balance. Another recommendation, don't go to the mall and have to wait in line.

Standing at the buffet table—Ab flattener: Tighten your abdominal muscles as if preparing to take a punch. Hold and squeeze for 5-10 seconds. Release and repeat 10 times. The benefit: Strengthens abdominal and core muscles. My idea here is to just stay away from the buffet tables.

Bonus calorie burners: Mix cookie dough by hand instead of using an electric mixer. The strengthens your grip, biceps, forearm and should muscles while burning 170 calories. Take the stairs instead of the escalator. Ten minutes of stair climbing burns 89 calories, versus 13 for the same amount of time standing on an escalator.

Challenge: Look around you and try to eliminate everything that is done for you and do it for yourself, i.e. electric garage door opener. Not only will you get to lift the door but getting out of the automobile and walking to the door will burn some calories. We are too spoiled to having everything done for us.

Source: AARP magazine. Fitness coaches, Tom Holland, Katie Koch.

Mike Greer