Believe it or not, sitting there in front of your computer is not healthy. That's an understatement right? Well, I remember the days I use to harp on my kids for doing this very thing~! "Go out side, get some air, take a walk, get some exercise!" These are all statements I've made myself to my teen age kids growing up. They would rather spend time in front of the computer than any thing else! How funny now, as they are all grown up, some of them are telling me the same thing. When I think about it long enough, it makes me laugh, but it really is no laughing matter. My body is suffering, my back is killing me, sometimes my stress level is sky high, my "love handles" are getting "lovelier" and easier to handle every day.., yikes!
As internet marketers, building a new home based business, this is an area of great concern. Okay, so maybe it's just me, but I find myself spending way to many hours in front of my computer than I ever have before! Exercise - never my strong suit is needed even more so than ever, but how to stay on course is the question that needs an answer? If I had the answer to that, I'd probably be in a different industry altogether and I'd be making a lot of money in it, that's for sure. But, seriously, the main thing again here is focus. Why is it that this word focus, which I've chosen as my blog title seems to resonate throughout everything I am trying to do in home based business? Well whatever the reason, let's not focus on that right now, let's focus on exercise. So, as I seem to have this tendency to spend more time on my "B- - - - @*&" these days in front of my computer I've decided that it's time to find a 10 minute workout program that will work for me and maybe people like me, my readers. I've known for a long time that getting that heart pumping is key to staying healthy so this is my real focus in routine; I'm not looking to get all buff and tuff with lean muscle and 6 pack abs - - that will come ..., next year.., okay, (yeah right ;o) ). Because I'm no expert I did a little Googling and I found a pretty easy and "doable" 10 minute exercise plan that looks like just what I need. I'm copying it word for word but if you want to go directly to the site I'll give that info in the end:
Quick Cardio Blast: Burn up to 150 calories
- Minutes one to two: High-intensity cardio, jump rope or run up and down stairs.
- Minutes three to four: Do as many push-ups as you can.
- Minutes five and six: Jump rope or run stairs again.
- Minutes seven and eight: Do squats by standing with your back against a wall and squatting as low as you can. Focus on form rather than speed.
- Minutes nine and ten: Back to the high-intensity cardio, but this time give it your all. Try to get in ten more jumps or stairs in the same amount of time.
Tone and Strengthen
Do each of these exercises for about one minute. The goal is to move continuously for the entire series.
- Squats against a wall: Stand with your back against wall and squat down as far as you can.
- Push-ups: Focus on form, not quantity. Knee push-ups are perfectly fine until you have the strength for military style.
- Walking lunges with a front kick: Step forward with one leg and lunge until your knee is above your front foot. Stand and kick up, lower your leg and repeat with the other side.
- Squats/Chest squeeze: Hold a weighted object and pull it in towards your chest as you lift up.
- Dead lifts: Stand with a weighted object in your hands and bend forward until your back is parallel to the floor. Keep your back lifted the entire time. For an extra challenge, stand on one leg and alternate.
- Shoulder raises: Keeping your arms straight, lift the weight to the front of your body and hold. Lower slowly and repeat.
- Side raises: Stand with your upper torso parallel to the floor. Raise your arms to your sides with your thumbs pointing up. Squeeze your shoulder blades together and hold.
- Triceps Dip: Support yourself on a couch or sturdy chair with both hands behind you, facing away from the chair. Bend your knees and lower yourself using only your arms. Lift and repeat.
- Wide-leg squat: Stand with your legs spread open past your shoulders and squat as low as you can.
- Crunch: Lie on the floor and do a set of traditional crunches, with your arms behind your head and your knees bent. Lift up your upper torso, squeeze in your abs, lower slowly and repeat.
A few years ago my husband bought me this cool small little mini trampoline and I use it to jog in place for 10 to 15 minutes as part of my cardio routine. I do it long enough to get the blood flowing without the impact of running on a hard surface; this helps not to put any more stress on my back. I have also found that this greatly reduces my stress level and helps me to regain my focus which as you know will get blurry if you are under stress. This is the great part about working from home, I can do this any time of day. Take a 10 minute stress break - - it's wonderful!
Another thing I do is take my dog for a walk. Now you may think, "well for Pete's sake woman - of course you should take your dog for a walk, poor thing!" But if you do it right you can make that short little 10 to 15 minute walk part of your routine to get that heart pumping.
The point here is to get the routine to do these things and make it part of your everyday business building plan. Why do I say business building? The answer is obvious - if you spend your countless hours 10 to 16 hours per day working, working, working, and you don't take care of your body, you will suffer the consequences. Sure your business will prosper, but you will be poor, - poor in health. You could have an empire and not be around long enough to enjoy the benefits! It's time now to make exercise part of the business routine.
Thanks and have a great day!
