The Anytime, Anywhere Exercise Book

Joan Price M.A.

Description

No time to exercise? No problem! Get in shape with fitness motivator Joan Price's instant exercises that takes minutes, not hours, and make you feel great!
No time for the gym?
No problem!
If you "just don't have time to exercise", this is the book for you. In it you'll find more than 300 ideas for instant exercise-anywhere, anytime. Many exercises take only 1 to 5 minutes each. Most of the longer ones you can do while you're doing something else! And you don't need special equipment.

Now you can shape up and energize while you're:

Working in the office
Driving to the store
Traveling
Running errands
Socializing
Caring for kids
Watching television
Sitting at the computer
Cleaning the house

The Anytime, Anywhere Exercise Book shows you how to create-and stick to-your own easy, fun exercise plan of "fitness minutes" that fit your goals, preferences, and schedule-without adding more hours to your day.

Sujets

• Santé et bien-être
• Santé du quotidien
• Santé au quotidien
• Santé au quotidien
• Fitness
• Health
• Exercise

Informations

• Publié par: iUniverse
• Date de parution: 28 août 2008
• Nombre de lectures: 0
• EAN13: 9781462041763
• Langue: English

Extrait

The Anytime, Anywhere Exercise Book
 
 
300 quick and easy exercises you can do whenever you want!
 
 
 
By Joan Price, MA with Lawrence Kassman, MD FACEP
 

Contents
Foreword to ebook edition  
Chapter 1.   INTRODUCTION: WHY THIS BOOK AND HOW TO USE IT  
Chapter 2.    AT HOME: BY THE DAWN’S EARLY LIGHT  
Chapter 3.    GETTING IT TOGETHER: STARTING RIGHT  
Chapter 4:    CAR STRESS BUSTERS  
Chapter 5.    WORK WORKOUTS  
Chapter 6    Getting It Together: GETTING AND STAYING MOTIVATED  
Chapter 7   ERRAND ENERGIZERS  
Chapter 8    PARK PEP-UPS  
Chapter 9.   GETTING IT TOGETHER: MAKING EXERCISE FUN  
Chapter 10   AT HOME: BEFORE DINNER  
Chapter 11:   AT HOME: ANYTIME  
Chapter 12.   SOCIAL SHAPE-UPS  
Chapter 13:   GETTING IT TOGETHER: EQUIPPING YOURSELF  
Chapter 14:   KID STUFF: FAMILY FITNESS  
Chapter 15:    AIR-ROBICS  
Chapter 16:   FRISKY HOTEL WORKOUTS  
Chapter 17   GETTING IT TOGETHER: PLAYING IT SAFE  
Chapter 18   QUICK GYM VISITS  
Chapter 19    EXERCISES TO DO WHILE DOING SOMETHING ELSE  
APPENDIX RESOURCES  
Dedication  
Acknowledgements  
Author’s Web Site  
 
 
 
 
No time for the gym? No problem!
 
Fitness motivator Joan Price has collected more than 300 of her best tips for instant exercise in The Anytime, Anywhere Exercise Book . No matter where you are—at home, on the road, or even at the office—you can jumpstart your exercise program in a matter of minutes.
 
With little or no equipment, you can do aerobic, strength training, or stretching activities while performing such everyday tasks as:
 
•   Cleaning the house
•   Driving to work
•   Shopping
•   Socializing with friends
•   Traveling by plane
•   Walking the dog
•   Watching television
•   Working at the computer
 
New research shows that just minutes of exercise, done several times throughout the day, can increase physical and mental energy; enhance productivity; decrease stress and depression; and boost well-being. Now you can find time to get in shape—even when you have none to spare!
 
Joan Price ( www.joanprice.com ) is a health, fitness, and senior sexuality writer; professional speaker; and line-dance and fitness instructor whose specialty is helping beginning exercisers start and stick to an exercise program. Her fitness books include The Complete Idiot’s Guide to Online Health and Fitness (with Shannon Entin), Joan Price Says, Yes You Can Get In Shape, and The Complete Idiot’s Guide to Online Medical Resources. Her recent senior sexuality books include Naked at Our Age: Talking Out Loud about Senior Sex and Better Than I Ever Expected: Straight Talk about Sex After Sixty . She lives in Sebastopol, California.
 
Lawrence Kassman, M.D., F.A.C.E.P., is director of the Emergency Department at MaineGeneral Medical Center in Waterville, Maine. He is board certified in Emergency Medicine. An avid recreational athlete, Dr. Kassman played varsity soccer in college, has run a marathon, bicycled across the country twice, and played competitive tennis. He lives in Albion, Maine with his wife Jan.
 
Foreword to ebook edition  
The Anytime, Anywhere Exercise Book is even more relevant today than when it first came out in 2003. As a population, we’re exercising less, not more, despite knowing how this impacts our health, energy, and appearance.
 
Only a few details date the book – we watch DVDs and stream videos now instead of watching videotapes (Video Alarm Clock), and we listen to MP3 players and record onto digital recorders and our smart phones instead of audiotapes (Exercises to Do While Doing Something Else). Most airports no longer allow us to “stash carryon in a locker” (Terminal Workout) so we roll our carryon suitcase or wear our backpack while we powerwalk the airport.
 
Speaking of MP3 players, I’d like to add some bonus suggestions for using your iPod or other player to motivate and invigorate you as you do your Anytime, Anywhere exercises:
 
1. Create a playlist of up-tempo, motivating music from your music library and play it during indoor and outdoor activities. You’ll feel peppier, move faster, and enjoy it more!
 
2. Download free workout music mixes in the style you enjoy and at the right tempo for running, walking, interval training, or dance. Do a search in iTunes or the digital music store you prefer for “podcast exercise music” and you’ll be amazed at how many choices you’ll find.
 
3. Download audio podcasts (and video, onto your computer) of Pilates, yoga, and other exercise classes so you always have a fresh routine.
 
4. Download non-music, audio podcasts on topics that interest you and listen as you exercise. I enjoy author readings and interviews, National Public Radio programs, and non-techie technology podcasts as I walk. The time flies, and I learn something new each time.
 
I applaud you for buying this book and resolving to incorporate “fitness minutes” into your daily life. I’d love to know how you fit these instant exercises into your schedule, and whether you’ve discovered new ones that you’d like to share. Please visit my website ( www.joanprice.com ) and email me ( [e-mail] ) to let me know how this book is helping you reach your shape-up goals.
 
Enjoy your fitness minutes!
 
– Joan Price
March 2012
 
Chapter 1. INTRODUCTION: WHY THIS BOOK AND HOW TO USE IT  
You’re Picking Up This Book for One of These Reasons…
 
•   You're a busy person who doesn't have time to exercise. Between job and family, whatever spare time you can eke out of a day surely isn't going to be spent going nowhere on a treadmill.
•   You exercise on weekends with a favorite sport or leisure activity, but that's it. That's all you have time to do.
•   You're presently inactive. You don't have much stamina and cannot imagine yourself in a regular exercise program involving sustained workouts.
•   You're overweight, and haven't a clue how to find a physical activity program that feels good, is safe for your body, and doesn't embarrass you by making you wear tights or shorts in public. Maybe you'd just better wait until you lose weight before starting an exercise program.
•   You hate exercise. Being strong and slim would be nice, but not at the cost of lifting weights or huffing and puffing.
 
An hour at the gym? Laughable. A 30-minute walk or run? Forget it. A 45-minute aerobics class after work? No way. Any fitness program that demands big changes in the way you live your life or disrupts your schedule gets an emphatic “two thumbs down” from you.
Your solution: The Anytime, Anywhere Exercise Book , a collection of more than 300 exercises that fit into your day. Many take only 1 to 5 minutes apiece. Most of the longer ones can be done while doing something else. You can get healthy, fit, and shapely without adding any more hours to your day, and you can do these exercises at home, at work, in a hotel, or wherever you happen to be.
Fewer than 25 percent of American adults engage in even light-to-moderate physical activity for at least 30 minutes a day, the minimum recommended for health benefits. But fully two-thirds of the sedentary population would like to exercise regularly, if only they could get going and fit it into their lives. This book will show you how.
Our approach offers you a viable alternative that can improve your health, increase your energy level, and elevate your self-image and sense of well-being, just by becoming moderately active. You might find that once you start out on this program, you discover how good it feels to be physically active, and you will eventually choose to take the next step: incorporating workouts into your life that last 30 minutes or more, most days of the week. If you do, you can lengthen and/or combine these mini-workouts into a longer exercise session. And of course you can use these quickie exercises as backups when life interferes with your workout schedule.
 
Why Short Bouts Of Exercise Work.
Remember those barking coaches, trainers and instructors who insisted on keeping you moving for 20, 30, 45, 60 minutes, or 40 days and 40 nights (or so it seemed)? Exercise leaders used to think that if you didn’t exercise for at least 20 to 30 minutes at a time, it wasn’t worth doing at all. It turns out their information was incomplete. Although a full 30 minutes is ideal for getting a training effect, the benefits of exercise are not “all or nothing.” Research scientists have discovered that you can get health and weight-loss benefits from accumulating about 30 minutes of physical activity a day. You don’t have to get those 30 minutes all at once—you can get 10 minutes here, 5 minutes there, and so on, adding up to 30 minutes.
Why aim for a total of 30 minutes? A longevity study of 17,000 Harvard alumni published in the New England Journal of Medicine found that people who burned off approximately 2,000 calories per week through physical activity reaped the greatest benefits of longer life and decreased risk of disease. That’s equivalent to an hour of moderate exercise 5 or 6 days a week (less time if you exercise more vigorously). But the researchers also found that although this amount of exercise is ideal, you get health benefits with much less . Burning about 700 calories per week—the equivalent of 30 minutes of moderate exercise, 4 times a week—starts yielding health benefits. Burning 1,000 calories a week (about 30 minutes of moderate exercise, 6 days a week), confers even more health benefits, especially disease-risk protection and increased longevity. The American Heart Association echoes this recommendation of 30 minutes of moderate exercise, most days a w