Sunday, December 12, 2010

11 Simple Exercises in 15 minutes

Do you wish to become and remain healthy and fit? Do you agree that exercises are an important means to become and remain healthy and fit?

If you answered "Yes" to both the above questions, then the following information would surely be of interest and usefulness to you.

The list below explains simple exercises that you can perform at no cost wherever you may be – office, home or even when you are away from home, in a hotel, etc.:

For Physical Health and Fitness

1. Stretch your hands upwards as high as possible and slowly lower them down so that they touch the sides of your thighs. As your hands move upwards clinch your fingers tightly and as your hands move downwards open up your fingers gently. Repeat 10-15 times.

2. Circle your hands so that they are parallel (to the extent you are comfortable) to each other. Repeat 10-15 times.

3. Lift your legs, right and left by turn, as high as possible and then bring them back to the original position. Repeat 10-15 times. This can be done in the sitting position or sleeping position also.

4. Bend your neck leftwards and then rightwards. Repeat 10-15 times.

5. Keep your hands on the waist – left hand on left waist and right hand on right waist. Move your entire body to the left and then to the right. Repeat 10 times.

6. Sit down in a chair or a bed and move your hands in a cycling motion. Repeat 10 times clockwise and 10 times anti-clockwise.

7. Sit down in a chair or a bed and move your legs in a cycling motion. Repeat 10 times clockwise and 10 times anti-clockwise.

8. Stand straight and then bend forwards and try to touch the toes of your feet with the fingers of your hands. Repeat 10-15 times.

9. Keep your thumbs on your temples – right thumb on right temple and left thumb on left temple. Keep the thumbs in such a way that the fingers of your hands cross each other smoothly. Circle the thumbs while applying gentle pressure on the temples. Repeat 10-15 times.

10. Hold your shoulder with your palms while gently squeezing them – right palm over the right shoulder and left palm over the left shoulder. Now move your neck forwards and backwards. Repeat 10-15 times.

Note –
  • Repetition is of utmost importance.
  • The above exercises will not take more than 10 minutes
  • As you feel comfortable, and as is feasible, you can perform the exercises either in standing, sitting or sleeping position
For Mental Health and Fitness

11. Meditate, meditate and mediate.
a. Keep your body in any position that is comfortable to you - standing, sitting or sleeping position.
b. Close your eyes.
c. Take deep breath and control your breathing – try to inhale and exhale without effort.
d. Try to control your thoughts. In fact, try not to think of anything.
e. Continue for 5 minutes

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