Clean living in Style doesn’t mean just eating clean, it means making changes throughout your life. Clean living fitness is not a fad or diet.
One of the main factors to take into account with your healthy, clean living lifestyle is clean living fitness. You don’t need to spend a small fortune buying gym memberships, fancy workout gear or expensive exercise equipment for home.
You can include a clean living fitness workout throughout different times of day, that way you don’t have to dedicate a full hour per day to exercising, when you simply may not be able to fit it in. In fact its easier to try and fit a workout in around your schedule rather than simply kicking it off your to do list.
Here are some simple Clean Living Fitness tricks and tips you can use to squeeze as much exercise into your day as possible.
I believe the term is “Deskercise”. Oh yes it’s a thing!! So if you are chained to your desk and want to squeeze in some exercise here are a few moves to get you moving.
- Practise sitting straight at your desk, great posture is a must when you are sitting at your desk all day. While you are, engage your core and hold it.
- Take a deep breath in and hold you abdominal muscles, hold for 10 seconds, repeat for 10 reps
- Core swivel, raise your feet off the ground, engage your core and gently turn from side to side. Hold each side for 5 seconds and repeat for 10 reps. (This is also great to help stretch out your back).
- Leg raises, so simple, so easy but effective. Straighten your legs and raise about a foot off the ground, hold for 5 seconds and then lower, repeat for 10 reps. Don’t let your feet go back on the ground until you have completed the reps.
- Speed tapping. As fast as you can tap your toes on the ground for 60 seconds, repeat for 3 reps.
- Buttock squeezes, while sitting, walking or standing you can do this exercise. Clench your buttocks cheeks and hold for 5 seconds and then release, repeat for 10 reps.
- Wall push ups. Face the wall, stand just a little past arm’s length, feet shoulder width apart. Lean your body forward and have your palms against the wall at shoulder width and height apart. Do 10 push ups x 3 reps.
- Always take the stairs, rather than the escalator or lift.
- Squats. Have feet hip width apart, bum out like you are about to sit on a chair, chin up and slowly squat down so your thighs are parallel with the floor, hold for 2 seconds then stand. repeat 10 times x3 reps. (If you want to step it up a notch, add a jump when you stand back up after each squat).
- Wall sit (this can be done almost anywhere). Have your back against the wall, and then slide your back down the wall until your thighs are parallel to the floor. Sit and hold for 60 seconds. Repeat through the day, but aim to do a minimum of 3 minutes in total.
- Arm hold. This is a lot harder than it seems (I like to do this to a favourite song, so if you can switch on a tune, it will make it a lot more fun!!). Put your arms up and straight out to your sides, your hands should be level with your shoulders at all times. Pinch your shoulder blades back like you are holding a pen between them and hold that position for the entire time as well. You need to hold this position for the length of the song or 3 minutes, which ever is longer. (If you want to max it out a little more, try keeping the same positions only bring your arms up above your head and then back down to shoulder height, and or swim them in and then back out in front of you. Always remember to keep your arms straight at shoulder height and shoulders back, head and neck straight. This will help your posture and maximise your workout).
- Shoulder raises. Simply raise your shoulders up toward your head and hold for 6 seconds and then back down. repeat for 10 reps.
There are lots of little switches you can make. For example if possible, pace while on the phone, this gets you out of your chair and moving at a time you would almost always be sitting (often with bad posture, holding the phone between your shoulder and ear).
Whenever you think of it gently bring your chin down toward your chest, then slowly look back up toward the ceiling. Doing this regularly during the day will help to stretch out your neck and give your eyes a break from the screen.
Slowly rotate your wrists, knees and ankles clockwise then anti clockwise. By doing this regularly during the day it will help you to feel more relaxed and a lot less stiff.
Always remember it’s the little things that make a difference, if you start by introducing one or two exercises a day, within a week or two you will start to feel a difference. Add more exercise as you become more confident or whenever you have more available time.
Always remember to consult your health care professional before undertaking any dietary or new exercise programs. Stay well hydrated, aiming for 8 glasses of water a day. Spunk up your water with a couple of slices of lemon, orange, strawberries, mint or what ever fresh fruit you have handy. This will make drinking your 8 glasses delicious and enjoyable, rather than an effort and a struggle.
By making little tweaks to your routine we can all add a bit more exercise into our day. And speed up our progress on our Clean Living in Style journey.