Better Health & Living
Waiting Games
Don't just stand there! Here are 8 easy ways to energize, stretch, strengthen, and de-stress during downtime.
Published in fitness •fast_fitness •METRO •METRO Story | 0 Comments, Talk about this article »
Most people lose their cool when forced to wait more than 5 minutes on hold or 15 minutes in line, according to an Associated Press poll. About 2 percent of adults can’t bear waiting for any time at all.
The reality is, though, that waiting—at the doctor’s office, in traffic, or even while your computer boots up—is a fact of life. So why not embrace this “downtime” as an opportunity for a fitness quickie? Instead of sitting (or standing) there, steaming, try these healthy ways to transform “wasted” time from a nuisance into a welcome chance to slip in some stress-relieving, toning exercise.
When You’re Just Standing Around
Yoga Mountain Pose Bring your feet directly under your hips and distribute your weight evenly on both legs. Send “roots” down through your feet as you simultaneously extend the top of your head upward, lengthening your spine. Relax your shoulders, letting them drop down away from your ears, and release any tension from your face and jaw.
Leg Strengthener.
Lightly touch a wall, railing, or shopping cart handle for support and move into the Yoga Mountain Pose. While inhaling, lift your heels as high as possible. While exhaling, lower them to the floor. Repeat 5 to 10 times, synchronizing your movements with your breathing. For an extra challenge, try it on one leg, tucking the lifted foot behind the standing leg. To add a stretch, stand with the balls of your feet on a curb or step so that on exhalation, your heels drop below the step, stretching your Achilles tendons and calves.
Balancing Act.
Move into the Yoga Mountain Pose, then shift your weight onto your right leg and lift your left foot (lightly holding a support if necessary). Gaze softly at the horizon and imagine a silken puppet string attached to the top of your head, keeping you lifted and balanced. Take 3 slow, deep breaths then switch legs.
When You’re Glued to Your Seat
Upper-Body Stretch.
Sit tall with both feet on the floor. Clasp your hands and extend your arms out and overhead, with palms facing the ceiling. Hold for 3 to 5 deep breaths, feeling your rib cage expand with each inhalation. Keep sending roots down through your “sit bones”—the two knobs at the base of your pelvis—as you lengthen up through your arms. Relax, then repeat with your hands clasped in the “un-habitual way” (the other thumb and fingers on top).
Chair Twist.
Sit near the front of your chair and place your right hand on the outside of your left thigh and your left hand on the seat behind or beside your left buttock. Inhale and grow tall—lengthening up through the base of your skull—then exhale as you turn slowly to the left. Start the rotation in your lower ribs and continue the spiral up your spine, letting the action of your hands pressing into the chair and your leg gently encourage the twist. Include your head and neck so your chin moves toward your shoulder and you gaze as far around as possible. Relax back to center and repeat on the other side.
Shoulder Release.
Sit tall with your hands relaxed in your lap. Inhale through your nose as you raise your shoulders as close to your ears as possible. Then exhale through your mouth (making a “hah” sound if you like) as you drop them back down. Repeat 3 to 5 times.
Good In Any Position
Stress-Busting Breath Sit, stand, or lie down with good posture and focus on your breathing. Visualize your lungs as two large balloons and, as you inhale, try to inflate them completely in six directions—front to back, side-to-side, and top to bottom. On exhalation, try to empty them completely, engaging your abdominal muscles to squeeze out all the old, used air. When you’re ready to inhale again, relax your abdominals so you can fill your lungs completely. Continue this slow, steady breathing, relaxing your shoulders, jaw, and face.
Advanced Stress-Busting Breath Mentally count your inhalations and exhalations, making them equal lengths (for example, count 1, 2, 3, 4 on inhalation and 1, 2, 3, 4 on exhalation). Or, instead of counting, mentally recite a prayer or phrase. For example, repeat the Dorothy mantra: “There’s no place like home” (on inhalation) and “There’s no place like home” (on exhalation). To enhance the relaxation effect, make your exhalations twice as long as your inhalations.
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