“I’m overwhelmed,” “tired,” “it’s raining.” Any excuse is good to avoid sweating on the elliptical at the gym. Just remember that regular physical activity prevents certain illnesses, helps with sleep and improves morale. A few daily tips help you stay in shape when you don't have time to exercise. We take stock.
Walking as often as possible
The challenge is to be as active as possible. So choose stairs over elevators on a daily basis, walking over transport, even if it means getting off two stops before your destination or parking further away. You can also take a ten-minute digestive walk after your lunch. As a guide, note that the National Observatory of Physical Activity and Sedentary Life recommends taking 6,000 steps per day.
The most motivated can opt for an intensive walk, either on the way back from the office or in a park on the weekend. Cécile Bertin, running expert, confided in a previous article that, to be effective, brisk walking must last between 40 and 45 minutes. “It must also be supported, we must not walk around calmly with our noses in the wind. When you feel your thigh muscles heating up, it means that your rhythm is good,” she explained.
Eat well
No miracle, it's the sine qua non condition for maintaining your fitness. So remember to always hydrate yourself well and encourage varied and balanced meals. Although it is better to avoid anything that is too fatty and too sweet, still know how to treat yourself. But when it comes to snacking, opt for fresh fruit, dried fruit and oilseeds (walnuts, hazelnuts, almonds, etc.) rather than chocolate treats.
Build muscle without looking at anything
Include small exercises in your daily life to stay toned without even realizing it.
Sheathing tooth brushing
Take advantage of this time to do the chair exercise. In a seated position, back against the wall, knees bent, hold the position throughout brushing, two to three minutes. In addition to forcing you to brush your teeth long enough, this will allow you to strengthen your thighs.
Tight butt in the shower
In the shower or any other time of the day, remember to contract your glutes every three seconds. You will bomb it without going through endless
squat
sessions .
Stomach returned to the office
To overcome your little buoyancy, remember to tuck your stomach in all day, feeling like you are pulling it upwards. This way, you will strengthen and tone this area. Be aware, however, that this will not be enough to participate in a strength tournament.
Five minutes of yoga
Give yourself this time every morning on an empty stomach to perform this posture, your body will thank you. Standing with your hands on your thighs, take a deep breath through your nose. Then, as you exhale, bend your knees and lean forward while arching your back and making sure to bring your chin to your chest. Stay in this position for 10 to 20 seconds while holding your breath and repeat 5 times.
In addition to offering a perfect defense to slanderers who accuse you of not doing sport, this posture helps oxygenate the brain and body, boosts the secretion of serotonin (hormone responsible for mood), and helps the transit. Enough to feel good in your body without suffering on the gym mat.
Make love
In addition to burning calories, it will boost your immune system and your morale. In addition, the secretion of endorphins caused by orgasm reduces stress and helps you fall asleep, which is also essential for maintaining energy.