Movement is good for the body and soul. We can train strength, endurance, and coordination in everyday life – with less effort than most people think: we don’t have to plan that much time and can do a lot at home for our fitness on the side. This also prevents tension and poor posture.
Health and fitness training videos (with subtitles) uploaded on YouTube is a great motivation to keep us going despite a busy schedule. Even if your favorite video is in another language, there are ways to put subtitles on someone else’s youtube video (como poner subtitulos en videos de youtube de otra persona) for everyone to better enjoy and understand the video. Here are exercise training tips for everyday life.
Health And Training Tips For Everyday Life
The best exercises in the home office
This year, many had to exchange their ergonomic computer workstations in the office for a temporary solution at the dining table at home. “A laptop workstation is unfavorable from an orthopedic point of view,” says rehabilitation doctor Dr. Christian Storm. Tensions are inevitable because you sit monotonously and hunched over in a bent-over posture. The head tilts down towards the screen, which strains the shoulder and neck muscles.
Movement is all the more important. “Get up and relax once an hour so that the upper body comes out of the rigid forward tilt,” recommends Sturm. “It’s best to turn on a reminder on your computer or cell phone alarm clock!” His tip for a mini-workout:
- Shake yourself while standing, tap your body as you please. Walk a few steps.
- Circling backward with both arms – make large, soft, circular movements with your arms. Open up, gain space!
Rotate your arms backward alternately – large, soft movements here too.
- Stretching with a Thera -band – stretch out both arms loosely and wrap the Thera band around your hands, thumbs pointing upwards. Now pull your arms wide apart, if you like, pull them back. Attention: shoulders away from the ears!
Read also: Working Out At Home? No Problem!
How often do you train?
“It’s best to include 15 minutes of stretching exercises every day,” says orthopaedist Dr. Christian Sturm, “for example, right in the morning after getting up or in the evening next to the news.” Or in between in the kitchen, always while the coffee is running or the tea is brewing.
In combination with this, the Docs recommend at least half an hour of “core active sport” once or twice a week, i.e. targeted strengthening exercises for the back and abdominal muscles.
What if there is no time?
“We all don’t have time. That’s why it’s all the more important to be more active in what we do anyway. Prime example: standing on one leg and brushing our teeth while doing balance exercises,” says sports medicine specialist Dr. Helge Riepenhof. So build in exercise in between and on the side: walk around the apartment while on the phone, do stretching or strengthening exercises while watching crime thrillers. Even very simple, small exercises – such as circling your shoulders backward or tilting your head to the right and left – have shown enormous effects in studies if they are carried out several times a day. What ultimately counts is the will to “go through with it”.
What to do if the inner “bastard” reports?
The inner ” bastard ” wants us to believe that exercise is too strenuous. On the other hand, three things help.
The motto: A little exercise is better than none at all. Don’t set your goals too high at first, rather increase them gradually. On bad days, it can also be a shorter program. Because usually more is possible than you thought when you first started.
Organize and create rituals: Integrate movement into the daily routine and link it firmly to things that you do anyway. For example, rocking on tiptoe and moving your calves while brushing your teeth or doing a series of floor exercises while watching your favorite series. Caution: It often takes a few weeks for a ritual to become firmly established. But once the sport has become part of a routine, you do it automatically.
Reward: For some, it is enough just to think about the good body feeling after sport to pull themselves together: you are comfortably exhausted, the pain disappears, and you feel “like a newborn”. Other people love to put a “done” tick on their calendar or treat themselves when a goal is reached. What excites you? Rewards help reinforce behavior.