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DIET & FITNESS

Fifteen minutes of exercise a day to keep fit

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Doing a little bit of exercise every day is far more effective than taking part in a long
session of intensive physical activity once a week.

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Doctissimo - Friday, 8 April 2011 01:00 BST

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Finding a spare quarter of an hour during the day can seem a tall order for some of us and to others its
really not that important. One things for sure, setting aside fifteen minutes a day to keep fit is essential for a
long and healthy life! So lets find a way to chip away five minutes here and five minutes there and stop
making excuses!

8 minutes to tone your body

To tone your lower body (buttocks, hamstrings and calf muscles), perform sets of lunges holding a weight
in each hand (begin with 500 grams). Tighten your buttocks, pull your stomach in, keep your back straight
and let your arms hang down by your sides. Move your right leg forward and then lower your body by
bending at the knees creating a 90 angle (so your rear left leg is balanced on its toes). Raise your body up
keeping your back really straight and bring your feet together back to your starting position. Perform sets of
10 lunges alternating with your left leg.
To strengthen your chest and upper body, remain standing with your arms stretched out on each side.
Begin by moving your arms in small circles 20 times first in one direction, then 20 times in the other
direction. Next move your arms up and down using little movements and then rotate your arms 20 times
(with your palms facing downwards, then upwards).
As the days go by, you can of course increase the speed, frequency and number of repetitions.

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2 minutes to clear the lungs

Because our breathing is instinctive, we dont do it correctly. Yet our bodys mechanism for taking in vital
oxygen says a lot about our state of mind. For instance, anxious or hyperactive people tend to take jerky
breaths, while lethargic people breathe out for longer than they breathe in. In any case, breathing has to
be learnt and breathing well comes with a bit of training. In the long term, you will be surprised to see its
positive effect on stress levels, digestion and sleep...
Lie down on a hard, flat surface and place one hand on your chest and the other on your stomach. Breathe
in through your nose for 5 seconds, feeling your stomach expand with air. Hold your breath for 5 seconds
and then breathe out very gently through your mouth for 10 seconds to expel all the air from your stomach.
Repeat this exercise 5 times.

And 5 minutes to stretch

During all this physical effort, youve been oxygenating your muscles. So now you should give them a good
stretch to get rid of the toxins and relax them. If you have woken up with pain in your muscles or joints or if
youve been sitting down all day, stretching will loosen you up and ease the pain.

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Standing up with your arms stretched above your head and feet slightly apart, stretch your spine as much
as you can as if you are trying to touch the ceiling. Stay in this position for ten seconds or so, inhaling and
exhaling deeply. Relax and breathe out.
Next, grasp your right ankle with your right hand and bring your heel up to your bottom. Hold this position
for ten seconds or so. Stretch your left thigh in the same way.
Sit down on the ground, with your legs stretched out and your feet together. Breathing out, slide down
slowly and try to grasp your feet. As soon as you feel your muscles pulling (dont force it), stay in that
position for about ten seconds then relax. Finally, lie down on your back and bring your knees up onto your
chest to completely relax your lower back.

http://uk.lifestyle.yahoo.com/diet-fitness/minutes-exercise-day-fit-article-uld0.html

11/04/2011

Fifteen Minutes Of Exercise A Day To Keep Fit - Yahoo! Lifestyle UK

Of course you can exercise like this at home, but do appreciate that by exercising outdoors (in the forest, in
a park, in your garden or on the beach...), this 15 minute work-out will be a hundred times more rewarding!

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A Yahoo! User 4 minutes ago Report Abuse

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Help!!, I have being going to the gym for several weeks now to try and assist me to loosing
weight. However, my biggest problem is toning up the excess fat/loose skin that I have
around my back. any practical suggestions form anyone, plwase
Reply

SHONA 5 minutes ago Report Abuse

Diet Diet Diet, what a load of mince, dieting is the biggest get rich quick scheme there is. The
best way to loose weight is to exercise and eat correctly. No point in sitting in front of the telly
eating a family size chocolate bar or a multipack of crisps then wonder why your @#$%
wipes out your footprints. Get up and exercise, it doesn't have to be minimum NHS
requirements or it doesn't have to be 1 hour in the gym, if you can manage 10 mins here and
there every day then increase it to 15 mins a day then thats a result. Shove your diets up
your chorus and exercise!
Reply

Gadgetsfree4u.co.uk 12 minutes ago

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Here's how to get iPhones, iPds, Iaptops + more for FR. Visit the site set as my name or
click on it to find out more. .b9
Reply

Wendy Mcewan 16 minutes ago

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David, the blood type diet is just a lot of nonsense someone dreamed up to make a quick
buck. Exercise and eat right and you will see good results. Try to take short cuts and you will
end up fat and unhealthy.
Reply

Peter 23 minutes ago Report Abuse

I am all for exercise, but going to the gym and doing physical jerks or pumping iron seems to
me to be an awful waste of energy. I am 67 and get plenty of exercise working in the garden,
walking to the shops and partaking in physically demanding hobbies which involve the use of
heavy tools. Although retired I spend three days a week working at our local heritage railway
restoring old carriages, wagons and working on the track. At 5'-7" tall and weighing in at ten
and a half stones all this activity has made me fitter than I was ten years ago.
Reply

Gadgetsfree4u.co.uk 27 minutes ago

Report Abuse

Here's how to get iPhones, iPds, Iaptops + more for FR. Visit the site set as my name or
click on it to find out more. .b8
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Robert 33 minutes ago

Report Abuse

All this "information" is just plain confusing. The truth is that most of us suffer from paralysis
by analysis, we over thnk everything because we are misfed information at an alarming rate!
Like David said know your own body and how it responds to diet and exercise and stop
listening to "experts"
Reply

Gadgetsfree4u.co.uk

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David 41 minutes ago

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http://uk.lifestyle.yahoo.com/diet-fitness/minutes-exercise-day-fit-article-uld0.html

11/04/2011

Fifteen Minutes Of Exercise A Day To Keep Fit - Yahoo! Lifestyle UK

Page 3 of 3

You exercise for aslong as YOU want, not what any manual says, not what any instructor says.
Do what YOU feel comfortable with. I'm an instructor by the way, there is so much fitness 'advice' out
there these days, fad diets etc people don't know what to do anymore, always something telling them
why they need to do better or feel bad about themself...know thyself i think is the best piece of advice i
can give. Ditching junk processed genetically engineered 'food' and opting for wholefoods, fruit and veg
and organics if possible does have it's rewards. Look at the work of Dr.Adamo and the work he has
undertaker on diet for your blood type, most people don't even know their blood type.
Reply

MillionaireFriends.COM 42 minutes ago

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Dear, if you are living or dsire to live the millionr lifestyle, you may try my name. It's
where for dting a millionir.~~
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Reply

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http://uk.lifestyle.yahoo.com/diet-fitness/minutes-exercise-day-fit-article-uld0.html

11/04/2011