Exercise Anytime, Anywhere, Part 2

The last time I wrote we learned that we can work out in smaller, 5 - 10 minute chunks throughout the day. In the morning, I described how to get started with a set of squats, stretching, and toe raises.

Let's talk about what you can do at lunchtime or right when you get home from work. Within 10 minutes, you can do several different types of pushups to get you pumped up. Now remember that exercise is scalable, to the types of push ups that you can comfortably do. If you can't do puhups on the floor, use the stairs, or a sturdy coffee table, or the wall.

The important things to remember are, keep your body straight. Tighten your butt cheeks (think of squeezing a quarter between your cheeks), and pull your abs tight. Look straight ahead. Don't drop your head to the surface - that shortens your range of motion. Slowly, with control, loser yourself to the surface and back up.

It is very important to concentrate. Get the "mind/body connection" going. Concentrate on the muscles in your arms and shoulders that are doing the work. Concentrate on keeping your butt and abs tight. Do as many as you can.

The great thing about push ups is that they are full body exercises. You are working your arms, chest, shoulders, and all of the supporting muscles in your core.

If you have some more time and want to mix it up a bit, try this: get in an inverted 'V' position with your hands on the floor, shoulder width apart, and your toes on the floor, shoulder width apart. You butt should be pointed towards the ceiling. In this case, your hands and feet are slightly closer together than in the normal pushup.

Now, keep your arms straight. The idea is to reverse your present position. Slowly drop your hips to the floor. Your shoulders and arms will move forward, and your head will point to the ceiling (look up). Now, concentrate on your shoulder mucsles; lift your butt back towards the ceiling while pushing your shoulders back to the original position. You should feel your shoulders working through the range of motion, and you should also be getting a great stretch at the top and bottom positions.

Author Jon Benson has a great many more suggestions on how to incorporate exercise and nutrition into your daily routine. He is a great motivator, as well. Check out his book, Fit Over 40.