30 Minutes of Cardiovascular Work Without Changing Your Routine
This week I’m addressing the physical needs of an Internet Marketer for a couple of reasons:
1. I’m a marketer and struggling with finding the time to do EVERYTHING.
2. If I’m having trouble I’m sure others are too.
3. If we keep our bodies healthy, our minds will stay sharp and our productivity will rise - always a good thing.
Yesterday I gave a list of exercises and stretches you can do at the computer and in the car. But those exercises don’t address the heart - also a muscle. So let’s talk about how to get that heart pumping without significantly changing our routine.
You may think I’m going to suggest getting up at 30 minutes earlier each day - but GEE WHIZ we don’t sleep enough as it is! I want every little 30 minute stretch of sleep I can get. And I call sleeping 30 minutes less a SIGNIFICANT change to my routine.
So if you don’t significantly change your routine how can you get in 30 minutes of cardio a day - the recommended daily allowance of muscle movement?
The solution is a bit simplistic, but if followed will net good results.
Doctors would like that 30 minutes of exercise to be consecutive - that is all in a row. But many of us don’t have the motivation or desire to get on an exercise machine or go out jogging for 30 minutes every day.
But doctors also want people to do what they can, when they can. So the compromise is to do 10 minutes of exercise 3 times a day. This compromise can sometimes feel like a HUGE intrusion in the plan of the day.
After all, sitting at the computer and writing the next blog post/ ebook/ article will be interrupted if you have to get up and do something for 10 minutes.
But here’s the kicker - when you return (as long as you jotted down all of your great ideas before you got up) you’ll be more productive and CREATIVE than before you left. It may feel difficult to get up but get up you must.
Here are several things you can do for 10 minutes 3 times a day to get your started thinking about how to move that blood around:
1. Take the dog for a walk
2. Don’t have a dog? Go for a walk by yourself - swing your arms and go fast - not a leisurely stroll - you’re only doing it for 10 minutes.
3. Climb the stairs in the house to the 2nd floor or the basement if it’s raining or cold outside. Knees are a problem? Learn to go up and down placing your weight on your heels. This way you’ll use the muscles in your hamstrings and glutes and not the muscles around your knee. This will give those famous gluteous maximus muscles a workout at the same time. (READ: firm butt).
4. Use a rebounder - it’s one of those cute little trampolines - in the house. Be sure you’re using the handles. You can put the tv on for 10 minutes and catch up on the news.
5. A Swiss Exercise Ball is another option that is inexpensive and can be used at the desk as a chair. Sitting on the ball will improve the muscles in your core as you balance. Then while listening to podcasts, watching videos or thinking hard you can bounce on the ball which will increase the blood flow.
6. Move the ball out from the desk, grab a set of hand weights and bounce while moving your hands and arms in rhythmical movements to exercise the biceps and triceps. This increases the cardiovascular output and benefits. You can also watch the news or 15 minutes of your favorite talk show.
7. Use any machine you might have in the house or pick up at a garage sale - rower, gazelle, stair climber, elipitical trainer or treadmill can be used for 10 minutes without changing into workout shorts and breaking a sweat.
Remember that the objective isn’t to become the next olympian in 30 minutes or less - it’s to get the blood moving and take advantage of the benefits of exercise in our lives and business. So, get moving!
Topics: Core Concepts | No Comments »
Commuting, Computing, Exercising - All At Once!
We live a fast paced life. Many of us have a day job and come home to play with the kiddies and then spend hours slaving over a computer. Others just spend the time slaving over a computer all day. Some also spend hours in the car driving children where they need to go.
We may be great multi-taskers at work but taking out time to take care ourselves everyday will pay off in the long run with the benefits I listed yesterday and increased productivity at work and home. Part of your strategic internet marketing plan should be to take care of the body and brain behind your business.
This will only improve your bottom line.
The simple exercises we’ll discuss below are meant to get the blood moving just a bit, help maintain flexiblity and some strength training. Left out of this list are exercises that will get the heart pumping - cardiovascular exercises. We’ll talk about those tomorrow.
Fitness First
1. This a modification of a Pilates exercise. By doing this you’ll improve the strength of your abdomen and waist. Sit straight and tall and let your shoulders relax. Focus on your belly button, take a breath and as you exhale imagine that you are pushing your belly button down to the chair. Hold it there as you breathe lightly. Work up to holding it for a count of 10 and do this 3 times a day. You’ll see a difference in just one week.
2. Kegel exercises are another that can be done without your colleagues recognizing that you are doing more than working. Kegels are done by pulling the pelvic floor muscles up while holding the stomach muscles in. This will feel like you are stopping urine mid-stream. Work up to holding this for a count of 10 three times a day.
3. You can also work your hands and arms to improve strength, move blood and increase alertness. Many stores carry squeeze balls for both stress relief and hand strengthening. You can use these while you’re on the phone, talking with clients, dictating or brainstorming. Department stores also sell light hand weights that you can use at the desk to strengthen your biceps. Do these exercises only once (10 reps, 2 sets) three times each week. This would be considered weight training and should only be done three times a week.
4. Another modification of exercise for biceps are ankle weights that you can use while sitting to exercise your quadriceps, hamstrings and gastroc’s. Strap on light weight ankle weights only three times each week. While sitting you can raise one leg straight up then down for 10 reps 3 sets. In another exercise you can raise the leg up and squeeze the leg back as strongly as possible. Release and replace your leg to the ground.
5. Ankle exercises will keep the blood in your lower extremities flowing and will help to prevent blood clots in the lower legs. Making sure that your feet are not near the pedals in the car or the electrical cords beneath your desk. Circle one foot in one direction and then the other staying as still as possible. If you are at a stoplight or behind the desk you can make this more interesting by drawing out the alphabet with your foot. Using the alphabet routine will also improve your balance.
6. You can also do toe curls. Fluid will stagnate in your feet and cause your feet to swell. Wiggle your toes or curl and hold. But pay attention that you don’t leave them curled while driving since you’ll cause a cramp.
Stretch Next
These stretches will ease muscle tension, promote healthy blood flow and help decrease the desire for the 2pm nap. And you should only stretch muscles that have warmed up a bit first. So be sure to take that quick 2 minute walk to the bathroom or break room before getting up and stretching your legs.
1. While standing near your desk you can do a runners stretch against the wall. Place your hands against the wall and move your feet approximately three feet away. Keeping your back straight lean into the wall, supporting your weight in your hands.
2. While sitting you can stretch your fingers by grasping the finger at the base and pulling very gently in the opposite direction. Hold for a count of 5. This is good if you spend a bit of time typing all day.
3. Stretch your neck by sitting tall in your chair with shoulders relaxed. Gently tilt your neck in all four directions going forward, then backward, then left and right. Hold each position for approximately 10 seconds.
4. Stretch your shoulders and hands by raising one hand straight above your head. Make a fist with your thumb outside. Release the fist and make it again. Repeat five times and then do with the opposite arm.
5. Another important item is an ergonomic chair that will keep you seated in a balanced position using all the correct muscles and without causing back pain or neck pain while working.
6. Believe it or not stretching your facial muscles will help to improve the blood flow to your face and make you ‘feel’ more awake and alert. Begin by raising your eyebrows, give a big smile or pull up the muscles in your neck. You can stretch your neck by looking far left then returning to center and then looking far right. Do this several times. You can look from ceiling to floor ending with your chin on your chest.
7. Stretch your arms and shoulders by moving your arms to the front and then to the side pulling your shoulder blades together. Now, one arm at a time you can bend your arm at the elbow, raise it above your head and with the opposite hand pull the elbow back stretching the triceps muscle.
8. Nothing gets more strain when driving or using the computer than your eyes. You may not think of eye relaxation as part of a workout but it is! Avoid looking down the road or computer for long periods of time. Instead alternate where you are looking. Try a routine where you look ahead down the road, glance to the rear view mirror, ahead and then down to the instrument panel (keep you from speeding!) and then ahead and to the rearview mirrors on the exterior of the car. If you can position your desk near a window you can look up from the screen and focus away. Repeating this process will also keep your neck from becoming very stiff and causing spinal problems or aggravating TMJ. Use this routine to focus near and then far exercising the muscles that control the eye.
Topics: Core Concepts | No Comments »
Can You Stay Fit While Working At A Computer?
I got on the scale the other day and I was sadly reminded of a post that Jim Edwards made several years ago - He called it his ‘big fat internet butt’.
I remember that expression and bring it up occasionally.
I used to think it was funny. Now I just can relate and I hate it 
And from what I’ve been reading in emails and forum posts there are others out there who are having the same problems.
So, while it isn’t strictly a business related topic it is health related - and without our health we certainly won’t be practicing our business.
The answer to the question is a resounding YES - you can stay fit and spend your day working at a computer. With just a bit of planning and effort you’ll find benefits like:
*Lowered risk of stroke, heart attack and cardiovascular disease.
*Lowered risk of immune mediated diseases like Lupus and Arthritis
*Lowered risk of peripheral vascular disease (not to be confused with cardiovascular disease).
*Lowered risk of weight related diseases such as diabetes, high blood pressure and colon cancer.
*Lowered risk of depression and anxiety (except during launch!)
*Lowered risk of premature death
*Improved overall health, sense of well-being and increased longevity of life.
Over this next week I’ll be going over a routine of exercises that can be done at the computer or behind the wheel of a car; how to find a way to put in 30 minutes a day of exercise without changing your routine and how all of this effort will make a signficant difference in your productivity and business life.
Stay tuned - tomorrow we’ll talk about how to squeeze in some exercises at the computer and behind the wheel of the car - and for all of those who are concerned (like me!) these are NOT things that will be distracting while driving.
Topics: Core Concepts | No Comments »