| > | | | | time in front of a computer here are some quick and |
| | | | easy exercises. |
| Get motivated for a more active lifestyle. | | | | Shoulder Rotation |
| Recently, researchers have questioned whether | | | | Sit up straight, facing forward and slowly roll your |
| ensuring adequate calcium consumption throughout | | | | shoulders forward five times and then backwards. |
| her life is enough to reduce the average | | | | Repeat as many times as you need to. |
| woman’s risk of developing osteoporosis or | | | | Stretch |
| brittle-bone disease later in life. | | | | Remaining seated, stretch one arm up as high as you |
| Current thinking is that exercise may play an even | | | | can, trying to stretch from your lower back. Repeat |
| more important role than we previously thought in | | | | 10 times alternating arms. |
| keeping bones healthy and strong. To keep your | | | | Move Those Fingers |
| bones healthy, experts recommend you make the | | | | Touch the tip of your thumb to the tip of each |
| following forms of exercise a part of your life. | | | | finger to make a circle. Straighten your fingers in |
| Weight-bearing activities, including activities you do on | | | | between the thumb touches. |
| your feet with your bones supporting your weight. | | | | When you consider how long you spend sitting each |
| This can be walking, jogging and stair climbing. | | | | day, whether at the office, in the car or in front of |
| Strength training using resistance, such as free | | | | the TV, is it any wonder that so many people |
| weights, resistance bands or water activities | | | | complain of lower back ache? Stretching your back is |
| strengthens your muscles and help slow bone mineral | | | | a great way to loosen up the muscles and reduce |
| loss. | | | | tension build-up and a great move to try is the Cobra |
| Back-strengthening exercises improve your posture. | | | | pose. |
| This reduces your chances of a stooped posture, | | | | Warm Up: Loosen up your back with the lotus foot |
| caused by pressure on weakened bones that | | | | and ankle stretch. Place hands (palms downward) |
| eventually fracture. | | | | immediately behind your back. Flex your feet up |
| Training Tip | | | | towards you, flexing from your ankle and not your |
| The best solution to dodge exercise plateaus is cross | | | | toes. Open up the back of your knees and keep |
| training. Performing the same activity repeatedly at | | | | your legs straight and hold for 10 — 15 |
| the same level makes the body more efficient, | | | | seconds. |
| resulting in lower kilo joule expenditure from the | | | | The Cobra |
| activity. Research shows that by sticking to one | | | | Lie on your tummy with your legs extended, your |
| activity, the number of kilo joules burned may | | | | hands tucked under your shoulders and your elbows |
| decrease by as much as 25%. | | | | tucked into your waist. Inhale and as you do so, lift |
| Exercises should make sure they change their | | | | your eyes, then your head and then your chest |
| workouts often to maintain workout efficiency and | | | | upwards until you are looking up towards the ceiling. |
| prevent boredom. | | | | As you exhale, gently come down and as you do so, |
| Deskercise to Beat Stress | | | | turn your head down towards the floor. Perform the |
| Sitting in front of a computer for hours on end, | | | | cobra pose twice more and then rest in the Child |
| either for work or fun, is a way of life for many. This | | | | pose. Lower your knees to the ground and hips to |
| means that the average person isn’t moving | | | | your heels. Relax with one cheek to the ground and |
| around much, leading to muscle and joint stiffness | | | | arms at the sides, palms facing up. |
| and a build-up of tension. To avoid feeling tired after | | | | |