Here is a great way to be active while you are normally sitting still. Are you a technology addict, habitual Facebooker, internet browser, TV watcher??
My challenge to us all ~ TAKE A “CHAIR” while we work, browse, etc.
HOW IT WORKS:
Pick the ONE technology option (or more if you like) that is most common for you throughout the day(TV, Facebook, Email Check, etc) . If you are unlikely to use any of these options regularly, complete the challenge while you brush your teeth. This will be your Chair Challenge Cue. Then when you find yourself checking status updates, texting, watching a commercial etc. - perform Chair Pose or Wall sit for one minute. If one minute is challenging at first, work up to it in shorter intervals (example: do four 15 second Chair Sits). NOTE: If you do not have doctor’s approval to exercise or perform such tasks due to any restrictions, please do not take on this challenge until your body is ready. This will allow you to get some extra leg work in each time you find yourself sitting still!
To perform a Chair Pose: First warm up your legs by walking around, jogging in place or doing gentle repetitive squats (for at least a min). Then start with your feet hip width apart, and flat on the floor. Slowly lower your body into a sitting position while keeping your knees in line with ankles (never allow knees to press over toes – can be damaging for the joint). Your back should remain straight and may slightly angle forward (up to a 45 deg angle). The goal is to work to sit lower and lower into your chair (up to a 90 deg angle of your knees). You will feel a lot of energy pumping through your legs while you do this exercise. Your hands can be held up with arms straight alongside ears (as seen in pic) or out at sides for balance or holding your phone, iPad, etc J. Keep your abdominals held strong while you do this exercise to avoid back strain.
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Chair pose or Utkata, meaning Powerful or Fierce, is a fabulous yoga pose. It strengthens our thighs, calves, spinal muscles, ankles, etc. It also helps to improve balance and posture with continued practice. I love this pose because it is simple to perform (anywhere) and is very effective at energy producing and muscle toning. |
Beginners: Only sit low enough to feel the energy start to build up in your legs. Also work up to a minute hold (as mentioned earlier).
Pros: If one minute is not challenging to you – add a bit of a boost to this pose. Try performing it while doing a heel raise (lifting on to your toes). Or work toward standing on one foot only at a time.
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| Pro Option: Chair Pose on Toes ~ Balanced Chair |
If you would rather perform a wall sit instead – that is another great option for this challenge! You can do the same exercise with your back against a wall for support. You will just have to position yourself with in reach of your computer or tech device J.
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| Wall Sit Option |
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This is just another great reminder that we can find fitness options in every part of our daily life. Good luck with your Take A Chair Challenge! Stand up and grab a seat ! J
Need a Reminder?? The Hot Mommas Fit & Fabulous Online Group was emailed a PDF File to tape to the computer, phone, TV, etc. IF you did not receive this email – send a request to hotmommasfitandfab@gmail.com. You can also follow (and join) our group on Facebook:
Got it! And this will make my facebook addiction seem a little healthier!
ReplyDeleteSuch a cool way to incorporate strength building during your day!
ReplyDeleteGetting that rear end in shape!
ReplyDeleteBrushing my teeth will be a new kind of challenge.
ReplyDelete