Breathing Exercises to Relax in 10 Minutes or Less

Breathing Basics — The Need-to-Know

Don’t wait ‘til fight or flight kicks in before minding the breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation, and — if we play our lungs right — help us de-stress [1] [2].

While the effects of breathing techniques on anxiety haven’t yet been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness, or, for the yogis among us, finding that elusive state of Zen. To get the bottom of the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga instructor Rebecca Pacheco, and psychologist Dr. Ellen Langer. But follow closely: Breathing easy isn’t quite as easy as it sounds!

Mind Over Matter — Your Action Plan

From the confines of a bed, a desk, or any place where negativity finds its way, consider these six techniques to help keep calm and carry on.

Breathing Exercises to Relax in 10 Minutes or Less

Sama Vritti or “Equal Breathing”

How it’s done: Balance can do a body good, beginning with the breath [3]. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress, Pacheco says.

When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed. “Similar to counting sheep,” Pacheco says, “if you’re having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you from sleep.”
Level of difficulty: Beginner

Breathing Exercises to Relax in 10 Minutes or Less

Abdominal Breathing Technique

How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.
When it works best: Before an exam, or any stressful event. But keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath,” Pacheco says. To help train the breath, consider biofeedback tools such as McConnell’s Breathe Strong app, which can help users pace their breathing wherever they are. Also helphul in acheiving a flat belly!!!!!!!!!!

Level of difficulty: Beginner

Breathing Exercises to Relax in 10 Minutes or Less

Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake. “It’s almost like a cup of coffee,” Pacheco says.
Level of difficulty: Intermediate

Breathing Exercises to Relax in 10 Minutes or Less

Kapalabhati or “Skull Shining Breath”

How it’s done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up, warm or, or to start looking on the brighter side of things. “It’s pretty abdominal-intensive,” Pacheco says, “but it will warm up the body, shake off stale energy, and wake up the brain.” If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.
Level of difficulty: Advanced

Breathing Exercises to Relax in 10 Minutes or Less

Progressive Relaxation

How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each [4]. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw, and eyes — all while maintaining deep, slow breaths. Having trouble staying on track? Anxiety and panic specialist Dr. Patricia Farrell suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most. Level of difficulty: Beginner

Breathing Exercises to Relax in 10 Minutes or Less

Guided Visualization

How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. Psychologist Dr. Ellen Langer explains that while it’s just one means of achieving mindfulness, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”

When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).
Level of difficulty: Intermediate

While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.

Office Exercises You Can Do Secretly

No-sweat Calorie Burners

Laughing tightens stomach muscles.

iStockphoto/Thinkstock

Sometimes the best way to burn calories isn't by exercising at all. Following are a few non-exercise ways to shed some weight.

• Stand whenever you can. You'll burn more calories than sitting, as many as 50 more an hour for a 155-pound person [source: Platkin].
• Fidgeting can burn an extra 350 calories a day. Rapidly tapping your feet, talking with your hands, and chewing gum, all count. While the calorie burn for each movement is minimal, fidgeting could add up to a loss of up to 36 pounds (16.3 kilograms) a year [source: Platkin].
• Good posture is an effective core strengthening measure. It requires you to use muscles to keep your tummy tight and your back straight. Do it continually to build abdominal strength, alleviate lower back pain and help you feel more confident.
• Deep breathing helps you relax and lowers heart rate. Breathe in through your nose and out through your mouth.
• Laugh often. It tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and gives you a better outlook on life.

By making exercise part of your everyday work routine, you'll be healthier, happier and more productive. But let's keep that our little secret

Office Exercises You Can Do Secretly

Conference Table Toners

Leg lifts.

HowStuffWorks

Just because you are sitting still during meetings, doesn't mean you can't be exercising. You can use the conference room table to do a variety of toning and strengthening exercises.

• First try to lift the table.
• Put your hand under the table.
• Press up against the table.
• Continue until your muscles are tired.
• Do this one hand at a time or both together.

Next, push the table into the floor.

• Put hand on table, palm down.
• Press down as strongly as you can.
• Stop when your muscles are tired.
• You can do this one hand at a time or both together if it looks more natural.

Using a shoulder shrug when answering, "I don't know" allows you to work in this exercise.

• Raise the top of your shoulders toward ears.
• Hold for three to five seconds.
• Relax.

You'll appear attentive, while exercising your whole body with this move.

• Sit on the edge of chair.
• Press down on table with both hands.
• At same time lift legs as high as you can.

Office Exercises You Can Do Secretly

Front raises and twists.

HowStuffWorks

Who needs weights? A full water bottle makes an excellent substitute for a dumbbell. If anyone interrupts, you can simply take a drink. Begin with bicep curls to tone and strengthen your arms.

• Sit tall with abs pulled in.
• Hold water bottle in right hand and curl it up towards your shoulder.
• Repeat 15 times.
• Change arms.

You can also use your water bottle to do front arm raises and overhead presses.

• Hold water bottle in right hand.
• Bend elbow.
• Extend arm overhead.
• Repeat other side.

Water bottle twists are a great way to work your waistline.

• Hold water bottle at chest level.
• Twist to the right as far as you can.
• Twist back to center.
• Twist to the left.
• Repeat 10 times.

Office Exercises You Can Do Secretly

Leg toners.

HowStuffWorks

Your co-workers will see you intently reading the report from yesterday's meeting, but they won't see you strengthening your abs and relieving your tired leg muscles.

• Start with feet flat on floor.
• Sit tall at your desk.
• Hold your abdominal muscles tight.
• Extend one leg until it is level with your hip.
• Hold for ten seconds.
• Slowly lower leg.
• Repeat 15 times.
• Change legs.

Chair squats are an effective body-strengthening exercise. Sneak a few in every time you get up from your chair and sit back down.

• Stand tall.
• Keep back straight.
• Lower to one inch of chair, pretending you are sitting down.
• Hold for ten seconds.
• Lift back up to standing position.

You don't need a resistance band to get great leg toning.

• With legs straight, cross one on top of the other.
• Raise them off the floor.
• Press top leg down and resist with bottom leg.
• Do until muscles are tired.
• Repeat with opposite legs top and bottom.

Office Exercises You Can Do Secretly

Leg lifts and swings.

HowStuffWorks

Time spent watching copies spew out of the copy machine can be rather unproductive. Make use of these precious minutes with some leg toning and strengthening exercises.

With leg lifts and swings you use the muscles in the leg you are moving and also use the weight of your body to strengthen the leg you are standing on for support. It's best to hold onto the copy machine for balance. If you hear someone approaching, you can quickly stop.

• Lift one leg to the back or side, keeping it straight.
• Slowly lower it.
• Change sides.
• In the same position, bend your right knee.
• Swing leg forward and back for 30 seconds.
• Repeat with left leg.

Glute kicks and calf raises will stretch out your hamstrings and calves.

• Stand with one leg straight.
• Try to kick your buttocks with the heel of your other leg.
• Repeat ten times with each leg.
• Next, raise your heels off the floor.
• Slowly lower them.
• Repeat ten times.

Office Exercises You Can Do Secretly

Neck and ankle stretches.

HowStuffWorks

Your department start-up meeting is a great way to prepare for the workday. It's also a great time to get your muscles ready for your office workout with some stretches.

Stretch from head to toe, beginning with the neck.

• Slowly tilt head toward shoulder.
• Hold for ten seconds.
• Alternate sides.

Next loosen up your shoulders to get rid of the ache, increase flexibility and add strength.

• Roll both shoulders forward in a circular motion.
• Roll both shoulders backward in a circular motion.
• Repeat ten times.

Stretch your wrists to get ready for computer work.

• Stretch arm out with palm down.
• With other hand, pull fingers down.
• Hold for three seconds.
• Then pull up on fingers.
• Hold for three seconds.
• Repeat, alternating three times.

Relieve the tired and lethargic feeling you get in your legs with ankle and calf stretches.

• Hold one foot off the floor with your leg straight.
• Flex your ankle pointing your toes up.
• Extend you ankle pointing your toes down.
• Do ten times and repeat with other leg.
• Next, draw a circle with your toes, moving one foot clockwise and then counter-clockwise.
• Change feet.

Office Exercises You Can Do Secretly

Sitting on exercise ball all day is one way to get some secret exercise.

Brand X Pictures/Thinkstock

You absolutely love your job! It's interesting, rewarding and challenging. It also might be hazardous to your health.

Office spaces are set up to require little movement, making it easy to gain weight. Before you know it, you've added 50 pounds (22.6 kilograms) on your frame. Besides increasing weight, desk jobs also increase the strain on your back, wrists, eyes and neck, and can result in a general loss of muscle tone.

Stress is another disadvantage of office work. A survey by Yale University shows that 29 percent of workers feel "quite a bit or extremely stressed at work." [source: CDC]. This can lead to depression, cardiovascular disease, a lack of energy and other health issues.

To combat the adverse effects of the 9-to-5 routine, it's important to exercise. But when can you find the time? Workplace workouts can help you make the most of your limited hours. With a little creativity, you can take advantage of the few minutes you have between pending deadlines and learn to exercise while you work.
For your company's benefit, squeezing in a little exercise improves concentration and actually makes you more productive. But just in case others aren't convinced (or you don't want to be conspicuous), here are some exercises you can do secretly.

25 Ways to find time for Fitness

Most common excuse for not exercising?
Survey says: “No time.” But examine that
excuse at close range and you’ll see it’s usually
about something deeper, says Lavinia
Rodriguez, PhD, clinical psychologist and
author of Mind Over Fat Matters: Conquering
Psychological Barriers to Weight Management
(iUniverse, 2008). “Typically, it’s lack of
motivation, lack of enjoyment, negative
associations, fear or maybe low self-esteem,”
she says.
Busy as we may be, we have less trouble
finding time for television, social networking
or even dull household tasks, Rodriguez
observes, because there simply aren’t the same
steep psychological barriers to those activities.
“Most people are in denial about their health,”
says fitness-industry icon Richard Simmons.
“We all have reasons for not exercising, but it
all comes down to time management and fear.
Fear you’ll get hurt. Fear of embarrassment.
Fear of failure.”
But what we’d be better off being afraid of, he
says, is what will happen if we don’t exercise.
How will a sedentary lifestyle be affecting you
next year? In five or 10 years?
“Will you have time for multiple doctors
appointments?” he asks. “Will you have the
time and money to take medication every day
to treat high blood pressure, high cholesterol
or diabetes?” Just as important, what do you
stand to gain by finally taking your health off
the back burner?
If you want to exercise, you’ll make the time.
We interviewed psychologists, exercise
scientists, celebrity trainers, authors and busy
everyday people to get a handle on the 25
most promising strategies.

1. Make a Plan.

“The best way to make time for exercise is to
have a written plan,” says Chris Evert, 18-time
Grand Slam tennis champion. “Decide on the
best time for exercise in your schedule and
actually enter it into your computer or cell-
phone calendar as a repeat event. This way it
shows up daily and there’s less chance of you
scheduling something during that time. Also,
when you check your schedule in the morning,
you’ll see it there and form a mental picture o
when and how you’ll be exercising that day,
which helps you stay motivated.”

2. Subdivide Your to-do list.

Rather than making one long to-do list you’ll
never complete, divide your list into three
categories, advises Lisa Druxman, MA, exercise
counselor and founder of the Stroller Strides
(www.strollerstrides.com ) and Mama Wants
Her Body Back (www.mamawants.com )
programs. “It’s not enough to get things done,
she says. “You need to get the right things
done. It’s OK to have dirty clothes in your
hamper. It’s OK if you don’t read every email
the moment you receive it. It’s not OK to
cheat your health.” Druxman suggests the
following to-do list makeover:
• Take out a sheet of paper and create three
boxes that represent the most important parts
of your life (e.g., family, work, yourself).
• List the top three to-dos that would make the
most difference in each category. For family,
it might be cooking or helping with homework.
For work, it might be returning phone calls or
completing a presentation. For yourself,
include exercise, plus something else
nurturing, like calling a friend or having a
healthy lunch.
• Finally, block out times on your calendar for
those specific to-dos, and honor those very
specific commitments.
Having trouble deciding which to-dos are most
important? “Think about the things that will
have the most impact not just today, but a
year from now,” Druxman says

3. Find five minutes.

Even if your day is packed with meetings and
other commitments, you absolutely can eke
out five minutes for yourself, says Simmons.
And that simple act of self-care has the
potential to change your life. “I tell people it’s
OK to start very, very small.” A five-minute
walk now can easily turn into daily 30-minute
walks a few weeks from now. “You have to
start somewhere,” he says.

4. Limit screen time.

Don’t aimlessly surf cable channels or the
Internet, says Rodriguez. That’s a surefire way
to waste time you could be spending in more
active ways. Before you sit down, set a time
limit (consider keeping a kitchen timer nearby
to alert you when time’s up). Most of us
occasionally watch shows we don’t love
because we’re bored, notes Franklin Antoian,
CPT, founder of iBodyFit.com . “Consider
trading just 30 minutes of that low-value
television time for exercise,” he says. “My
guess is you won’t miss it.”

5. Be an active watcher.

When you do watch TV, make the most of it.
Do some ball-crunches, planks, yoga poses,
squats, lunges or pushups while you’re
watching. Keep fitness equipment, such as a
kettlebell, resistance bands and a jump rope,
near the TV. Or use the commercial breaks to
mix in brief cardio intervals. Run in place or
up and down the stairs; do some burpees or
jumping jacks.

6. Delegate like crazy.

Reassess household chores: Can the kids do
laundry? Can your spouse cook dinner? What
professional tasks can you hand off so you can
get out for a walk at lunch or stop by the gym
on the way home? Don’t think you’re the only
one who can do all of the things you’re
currently doing. Look, too, for things that
could be done less often — or that might not
need to get done at all.

7. Be motivated by money.

Putting some money on the line may provide
you with the motivation you need to show up
for activity. Sign up for a yoga workshop, boo
some sessions with a personal trainer, or plun
down some cash for a race or other athletic
event you’ll have to train for. Schedule a
babysitter to watch the kids while you go for a
run. Or take a few salsa lessons.

8. Think positive.

Psychologists suggest that actively editing your
negative self-talk patterns is a powerful way to
support healthier lifestyle choices. For
example, anytime you catch yourself thinking,
“I am too busy to work out,” rephrase the
thought in more positive, empowering terms,
such as, “I choose to make myself a priority.”
Or, “I do have time to be healthy.” Or, “I am
willing to do something active today.” Over
time, those positive thought patterns will
elbow out the negative ones, helping you to
see your available choices more clearly.

9. Be a hot date.

Dinner and a movie is so cliché, says Shannon
Hammer, motivational speaker and author of
T he Positive Portions Food & Fitness Journal
(Fairview Press, 2010). What if, instead, you
took your date/partner/love-interest to a
cycling class or a ballroom dance lesson, went
on a hike or a picnic, or kicked a soccer ball
around the park? Bonus: Research shows that
shared activity builds attraction.

10. Do brisk business.

Chances are, many of your coworkers are in
the same boat as you: They want to exercise,
but have trouble finding the time. So, what if
you move the weekly progress update or
brainstorm session to the sidewalk, or stand
during meetings? Can your group hike to the
coffee shop rather than order in? Can you woo
a new client over a tennis match instead of
dinner? The fresh air and endorphins will spar
more creative ideas, Hammer says.

11. Socialize on the move.

Next time a friend suggests meeting for lunch,
dinner or drinks, counter with an active
invitation. How about joining you for a yoga
class or a quick walk around the lake? Instead
of spending time on the phone or emailing
back and forth, suggest that you catch up on
the latest news over a leisurely bike ride, or
bond by trying an athletic pursuit, like indoor
climbing, that neither of you has ever tried.

12. Work it in.

Diedre Pai, 35, is a mom to two girls under
age 3. With an infant and toddler constantly in
tow, she’s had to get creative with her exercis
routine. While picking up toys, towels and
trash off the floor, she increases glute and leg
strength by doing squats instead of bending at
the waist. “I do calf raises whenever I’m
standing at the counter or stove, and when I’m
going upstairs to change a diaper,” she says.
Whenever she picks up her baby, she does a
few overhead lifts. “That always makes her
giggle.” Kids playing outside? “I get in there
and run and climb at their speed, which gets
my heart rate up,” she says. Over the course
of a single day, Pai estimates she gets about 6
minutes of exercise this way.“I consider
parenting to be a full-contact sport,” she says,
“and being in shape makes me a better player.

13. Find a cheerleader.

What looks like lack of time is often lack of
motivation, so consider recruiting emotional
support. “I decided 35 years ago that I would
be the court jester of health and get people
excited about fitness,” says legendary activity
advocate Richard Simmons. “Because, when
you’re excited about something, you find time
to do it.” Nominate a friend, family member,
life coach or personal trainer to be your
cheerleader and encourage you (positive
messages only; no nagging) on a daily basis.
Or, join an online community like
www.fitlink.com that emphasizes can-do
camaraderie.

25 Ways to make time for Fitness

14. Be yourself.
Part of the reason you can’t make time for
exercise may be because you’re not focusing
on the right workout for your personality, say
Marta Montenegro, MS, CSCS, CPT, celebrity
trainer and exercise physiology professor at
Florida International University. For example,
don’t assume you’re a runner just because
your best friend loves to run, she says.
“Instead, analyze your lifestyle and personality
to find a routine that suits you.” Once you
understand your fitness personality, you’ll be
able to identify activities you actually enjoy,
and squeezing them into your schedule won’t
be nearly as hard. (For more, see “Your Fitness
Personality.”)
15. Bring the family.
If family obligations prevent you from fitting
in regularly scheduled workouts, rope your
gang into other types of group activities.
Schedule family hikes, soccer games, after-
dinner walks, bike rides or family trips to the
gym. Let the kids suggest family-activity
options. And remember that exercise is
something you’re doing for your family, says
Pai. “When the kids see that exercise is
important to Mommy and Daddy, it will be
important to them, too.”
16. Take your show on the road.
As you’re packing for a business trip or
vacation, be sure to include your workout
clothes, says tennis champ Chris Evert. Just
packing them signals to your brain that you
intend to make time for exercise. As for what
to do? “Spend 15 to 20 minutes swimming
laps, running stairs, or jogging on the hotel
treadmill first thing in the morning,” she says.
No gym or pool? Ask the front desk if they
offer guest passes to a neighborhood gym. “Or
when my schedule is tight,”says Evert, “I do
some yoga while catching the morning news o
TV.”
17. Hit “play.”
“Exercise DVDs are cost-effective, private and
flexible, and they allow you to stop and start
your workouts based on real-life time
constraints,” says Hammer. (So, for example,
you can do laundry while working out.)
Hammer used this approach to shed more tha
100 pounds while going to school full-time an
working. Try Pilates workouts from Brooke
Siler (Anchor Bay), fitness training with Erin
O’Brien (Acacia) or yoga with Shiva Rea
(Acacia).
18. Rise and shine.
For most people, the day only gets more
demanding as it goes on, says celebrity trainer
and fitness DVD star Sara Haley. “Exercising
first thing in the morning will ensure you fit it
in,” she says. Lay out your workout clothes th
night before, she suggests. “This way you won’
waste any time and can’t claim you forgot
anything.”
19. Ditch your ride.
Whenever feasible, hop on the bus, train or
subway, or ride your bike to work or to run
errands, says Haley. If you can’t do it every
day, try for once a week. People who take
alternative transportation tend to get more
exercise than daily car commuters.
20. Master the micro-workout.
Whether you’re at work or home, never let
yourself sit idle for more than a couple of
hours, says Mark Lauren, certified military
physical-training specialist, triathlete and
author of You Are Your Own Gym (Light of
New Orleans Publishing, 2010). Build in a loop
around the block when you grab a cup of
coffee, or plan 10-minute breaks at regular
intervals to stretch or do a brief circuit
workout. “I like to throw in random sets of
body-weight exercise throughout the day. One
hard set of 12 or fewer reps won’t make most
people sweat if they’re in an air-conditioned
building, but it will be enough to make a
difference if done several times throughout
each day,” says Lauren. It takes less than 30
seconds to do 15 pushups or sit-ups, he points
out. So don’t say you don’t have time. Set an
alarm on your computer to remind you. (For
specific exercise ideas, see “Workday
Workouts.”)
21. Hit it hard.
“When you’re short on time, focus on higher-
payoff workouts,” says Timothy Ferriss, author
of The 4-Hour Body: An Uncommon Guide to
Rapid Fat-Loss, Incredible Sex, and Becoming
Superhuman (Crown Archetype, 2010). “If
you’re focused, there’s no reason you can’t get
results in less than 20 minutes a week.” His
favorite routines? Kettlebell swings (consider
keeping a kettlebell by your desk) and slow-
motion resistance training. “One female case
study cut her body fat 3 percentage points in
roughly four weeks with only five minutes of
kettlebell swings three times a week,” he says.
The key is staying focused and maintaining a
high intensity throughout the mini-workout
session. For a fast and furious workout idea,
check out weightlifting complexes in
“Simplicity Complex ” — or search on
“HIIT” (short for high-intensity interval
training).
22. Wear your pedometer.
“As we get older, we typically take fewer steps
per day,” says Wayne Andersen, MD, medical
director of Take Shape For Life, a nationwide
health and lifestyle coaching program based in
Owings Mills, Md. “By age 60, most people are
down to about 4,500 steps. Your goal should
be to maintain 10,000.” The best way to do
that is to get a pedometer at your local
sporting goods store, or download an app that
converts your cell phone to a pedometer.
Those wearing pedometers tend to walk more
because they’re more conscious of their steps.
Looking for extra credit? “Climbing a flight of
stairs is the equivalent of walking 100 steps,”
says Andersen.
23. Adopt a DIY mentality.
“Start doing things by hand instead of letting a
machine do them for you,” suggests Andersen.
This might include snow shoveling, pushing a
lawn mower, raking leaves or hanging laundry
to dry. “Also, ditch remote controls and other
automatic devices that undermine your body’s
energy use.”
24. Work while you wait.
Katy Gaenicke, mother of two boys, found a
creative solution to her “no time” dilemma.
She spends a lot of time on the sidelines of
football practices and games near their home
in Boston. “I started bringing my bike with me
and riding around near the fields while my son
practices,” she says. Evert has used this
technique, too: “Instead of cramming in one
more errand while your kids are at their
activities, put on your sneakers and
take a walk for the hour.”
25. Phone it in.
Have a conference call you can’t miss? Need t
return a few phone calls to family and friends?
Grab your cell phone (and, ideally, a headset)
and get walking. Assuming your area has
reliable reception, strive to walk whenever
you’re on the phone. A note of caution,
though: Talking and listening will tend to
distract you from the fact you’re exercising.
That can be a good thing, or a dangerous
thing. So always take care to remain aware of
your surroundings, traffic and so on. The goal
is to squeeze exercise in wherever you can —
safely.

Benefits of Running (Jogging)

Skipping (Best Work Out)

The lowly jump rope won't win any prizes for flash or sophistication. It's the epitome of old school. But, when you think of the humble jump rope, think of the generations of boxers who have used it every day in the gym, from Muhammad Ali to Hilary Swank in "Million Dollar Baby." There's a reason why the jump rope still is found in most every gym in the 21st century. It's small, convenient and easy to use. It also provides a range of benefits that can do wonders for your health and fitness.

Skipping (Best Work Out)

Workout plan

Workout Plan

Workout plan

Healthy Quotes

Kela