Body Care For The Busy Career Woman!

Posted By Ann Sandretto Comments (0)

Monday, May 3, 2010

When I first started my career, I was a young 20-something whose simple, almost non-existent body care regime could maintain her youthful appearance with very little physical effort. However, fifteen years later, I cannot make this same claim. I feel that I really do work hard to take care of my body; I read health articles and pack sensible food for my hours behind the desk, but I’ve found over the years that it just isn’t enough.

A few years back I attempted to reverse the tide and started an all out onslaught against my advancing waistline, only to realize it took much more time that I had to spare at night after 5. But instead of giving in I found a way around my lack of time for exercise and found little things I could do each day to increase my physical activity.

Start with Your Morning Stretches:

#1. Stretch Your Lower Back: Sit up as straight as you can, then place your left arm behind your left hip. Now gently twist to the left, hold for 20-30 seconds. Repeat on other side.

#2. Add in a few Side Bends: Holding a water bottle with both hands, stretch your arms over your head, keeping your arms straight. Now gently bend towards the left while contracting your abs. Return to center and repeat to the right. Complete 12 reps.

#3. Finish off with a few Ab Twists: Now hold the water bottle at chest level, keeping the knees and hips forward, gently twist to the left, can you feel the abs contract? Return to center and move to the left. Complete 12 reps.

Sprinkle in Strength Training:

Hip Flex: Sit up straight, pulling in your abs and lift your foot off the floor a few inches keeping your knee bent. Hold for 2 seconds then lower; repeat 12 reps on each side.
Leg Extensions: Sit up straight pulling in your abs and extend your leg until level with your hip, remember to squeeze your quadriceps. Hold for 2 seconds then lower; 12 reps each side.
Triceps Press: Sit up straight holding abs in while holding a full water bottle in your hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When your arm is next to your ear, bend your elbow, bringing the water bottle behind you while contracting your triceps. Straighten the arm and lower down, repeat 12 times on each arm.
Bicep Curl: Hold your water bottle in your hand and while holding abs in and your spine straight, curl bottle towards your shoulder for 12 reps on each arm.

Above all else maximize your Cardio opportunities:

Remember inactivity breads inactivity. We all know that the elevator is just so much more convenient than the stairs and the intercom system and email is a time saver! So why would you do anything different? Because, the cold hard truth is it is lazy. Put down the phone, refrain from email and avoid the stairs at all costs. If you really try, you will find opportunity throughout your day to get up and walk around.

Rule #1: Take a five minute break every hour to walk around the office.
Rule #2: Take a walk at lunchtime around the building.
Rule #3: Forego the elevator for the stairs.

Each day I still get up, get ready and go to work to sit behind a desk for hours on end, except now I have a whole new routine to break up the monotony of 9-5 life whose inactivity can wreak havoc on your body.

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