EASY MOTION
Easy Exercise Guide: Off From Work
EASY MOTION
EASY MOTION
Easy exercise guide: Off from work
EASY
+
SIMPLE
MAKING YOUR LIFE MORE FLEXIBLE AND FUN
04
TABLE OF CONTENTS OFF FROM WORK
At home
07
> pushup 08 > balance your body 10 > sit up 12 > brush coated tongue 14 > hot bath 16 > chair squats 18 > foot & toe extension 20
Watching TV
23
> tone up abs, back & thighs 24 > water bottle wrist & extension 26
05
Outside
In bed
29
47
> walk a dog 30 > bench dips 32 > stair step ups 34
> air bicycle 48 > leg scissors 50 > leg raises 52
Go shopping
Calorie ranking
37
> lift the bag 38 > leg extension 40 > shake your wrist 42 > standing leg curls 4 4
55
> easy exercise: off from work 56
06
At home
07
01
At home
A re you a couch potato? Make sure you do some exercises to keep your body in shape.
08
At home
PUSHUP 11 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Pushups are not just for buff ar my tr ainees; they are a great upper body, no-cost exercise. If you are just looking to tone up or gain strength, without the weight, pushups are a great exercise. The best thing about pushups is that you can do them at home.
burn calories flexibility muscular stretch coordination
Pushup
CALORIE TRACKING
110
cal
10 min
770
3080
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Kneel on the floor and place your hands, with your palms flat on the floor, spreading them slightly wider than your shoulders. > Str aighten your legs behind you to suppor t your weight on your hands and toes. Keep your body straight. Tuck in your pelvis and pull in your abdominal muscles.
> Keeping your body straight, lower your body to the floor until your elbows are at a 90-degree angle. > Don’t touch your chest to the floor. Rever se the motion until your arms are straight, but your elbows aren’t locked. > Repeat the motion 10 to 15 times.
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10
At home
BALANCE YOUR BODY 5 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
A body bal ance exercise is an example of one of the many hybr id exercise progr ams that have become popular in the fitness industr y.
burn calories flexibility muscular stretch coordination
Body bal ance moves are choreogr aphed to specialized musical tracks, which have been chos en for their melod y, rhy thm and theme. Balancing in motion enhance s flexibilit y, strength, and dynamic balance.
Balance your body
CALORIE TRACKING
50
cal
10 min
350
cal
10 min x 7 days a week
STEPS > Relax your body and raise your hands above your head. > Curl one leg at a 90 degree angle. Inhale slowly with a calm mind. Exhale slowly, and return to the star ting position.
1400
cal
10 min x 4 weeks a month
11
12
At home
SIT UP 8 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
The sit-up is a tr aining exercise that strengths the abdominal muscles and hip flexor s.
burn calories flexibility muscular stretch coordination
Sit up
CALORIE TRACKING
80
cal
10 min
560
cal
10 min x 7 days a week
STEPS > Lie flat on your back on the floor with your knees bent at 90 degrees and your feet flat on the floor. > Extend your arms and place your palms on your head. Slowly curl the tor so, r aising your head and shoulders and sliding your hands along your thighs until they reach your knees. > Lower your head and shoulders back down to the floor.
2240
cal
10 min x 4 weeks a month
13
14
At home
BRUSH COATED TONGUE 1 calorie / one minute
INTRODUCTION
BENEFIT ANALYSIS
If you have a coated tongue, you may be suffering from any number of conditions including thrush, autoimmune problems, digestive problem, strep infection of the throat, or an unhealthy lifest yle and diet. There are non-invasive, natur al her bal treatments which help remove the coating from your tongue and keep your mouth healthy and clean.
burn calories flexibility muscular stretch coordination
Brush coated tongue
CALORIE TRACKING
10
cal
10 min
70
280
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Br ush your tongue w hen you brush your teeth. Much of the time, any coating or discoloration will come off the tongue by per for ming this simple step. > Use a tongue scraper, available in pharmacies and grocer y stores, to remove the coating on the tongue that may be a little more difficult to loosen. Do this twice a day af ter br ushing your teeth.
> Adjust your lifest yle. Stop using tobacco products that discolor the tongue and leave a coating. Eliminate dair y products which create mucus and al so coat the tongue.
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16
At home
HOT BATH 3 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Whether you bathe to clean up or to relax, a bath can be an enjoyable exper ience. Buy a bath pillow, lie back, put your legs up on the rim of the tub, and relax. While it may seem that the steps to taking a bath are obvious, here are some tips for a rewarding bath.
burn calories flexibility muscular stretch coordination
Hot bath
CALORIE TRACKING
30
cal
10 min
210
cal
10 min x 7 days a week
STEPS > Fill the tub with water. Choose your water temperature. > Take off your clothes and put them in a neat pile. Make sure you close the door. > Get into the bath (slowly if it’s hot). Relax.
840
cal
10 min x 4 weeks a month
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18
At home
CHAIR SQUATS 10 calorie / one minute
INTRODUCTION
BENEFIT ANALYSIS
Before you take a seat and begin your day, practice lowering and lif ting your tushie to tone your but tocks, hips, and thighs. Get ting up and sit ting down is one of the mos t impor t ant activities of daily life.
burn calories flexibility muscular stretch coordination
The leading predictor of whether you will assisted living in your old age is your leg strength. Do s quat s regul ar ly not only for a toned backside, but also to maintain your physical independence as you age.
Chair Squats
CALORIE TRACKING
100
cal
10 min
700
2800
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Stand upright with your feet hip-width apar t, about one inch in front of your chair. Hold in your abdominals and relax your shoulders. > Inhale as you sit back, as if you are going to sit in your chair. Let your bottom lightly touch the chair without sitting down.
> E xhale as you push yourself back up to standing, while squeezing your buttocks. > Work for up to one minute.
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20
At home
FOOT & TOE EXTENSION 3 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
For most of the day, our feet are bound in stif f shoes and many of the soft tissues in our feet are infrequently used. This is a simple, yet ver y ef fective, exercise that stretches the heel, the plantar fascia and the toes.
burn calories flexibility muscular stretch coordination
If you have heel pain, per form this stretch when you fir st wake up. Sit at the edge of our bed and pl ace your feet on the floor. This exercise can also be performed while sitting on the couch.
Foot & toe extension
CALORIE TRACKING
30
cal
10 min
210
cal
10 min x 7 days a week
STEPS > Grip toes and gently pull them back towards the knee, while holding the ankle to prevent it from moving. > Feel the stretch in the sole of the foot all the way to the heel. > Hold the stretch for 30 seconds.
840
cal
10 min x 4 weeks a month
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22
Watching T V
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02
Watching T V
Exercising while watching T V saves you time and expends ex tr a energy.
24
Watching T V
TONE UP ABS, BACK & THIGHS 10 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Sit agains t a w all at home as you watch T V. Spending a few extra minutes each day in your invisible chair tones up your abs, back, and thighs.
burn calories flexibility muscular stretch coordination
Building more muscle mas s boosts your metabolism for more calorie burn even while you sleep.
Tones up abs, back & tights
CALORIE TRACKING
100
cal
10 min
700
cal
10 min x 7 days a week
STEPS > St and upr ight, pre s s your b ack and arms against the wall with your feet hip-width apar t, about one foot in front of you. Hold in your abdominal muscles, and relax your shoulders. > Slide your back down the wall until your thighs are par allel to the floor. Align your knees above your ankles. > Breathe normally as you hold the seated position. Hold for up to one minute.
2800
cal
10 min x 4 weeks a month
25
26
Watching T V
WATER BOTTLE WRIST & EXTENSIONS 5 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Toned wrists may not get you noticed at the of fice, but they will prevent wrist pain af ter working long hours on the keyboard.
burn calories flexibility muscular stretch coordination
Use a w ater bot tle filled to a weight that you c an handle for this exercise. You will notice a dif ference in your wrists and forear ms af ter only a few shor t week s of doing the se lif ts regularly.
Water bottle wrist & extensions
CALORIE TRACKING
50
cal
10 min
350
1400
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Sit comfor tably in your chair with shoulders relaxed and holding a weighted water bottle in your right hand. Tighten your abdominal muscle s to suppor t your back. > Lift the back of your hand up tow ar d your forear m, lif ting the water bottle. Keep your shoulders relaxed.
> Inhale as you return to the star ting position. > Do eight to twelve repetitions or for thir ty seconds. > Repeat with left arm.
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28
Outside
29
03
Outside
Go outside to take a breath after a busy week of work. T his is a good moment to enjoy your life and relax your body and mind.
30
Outside
WALK A DOG 3 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Don’t w ant to spend money on a diet program? Take over the f amily dog-w alking dutie s and you may see weight loss that r i v al s w hat you could achieve through any other program.
burn calories flexibility muscular stretch coordination
Walking the dog 20 minutes a day, 5 days a week, produced an average weight loss of 14 pounds for par ticipants in a Universit y of Missouri-Columbia study.
Walk a dog
CALORIE TRACKING
30
cal
10 min
210
840
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Keep moving. If your dog likes to stop at ever y mailbox for a snif f, f ind out w hat helps him keep moving. > Focus on your body as you w alk. A s you take each step, concentrate on tightening the muscles in your stomach, legs and buttocks.
> Check your hear t rate. Know how to c alcul ate your t ar get hear t r ate, and check it throughout your walk to make sure you are w alking at a high enough intensit y. > Let your dog’s excitement be contagious. Don’t forget to channel his energy and love ever y step.
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32
Outside
BENCH DIPS 10 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
All you need for the bench dip exercise is yourself and a shor t table or bench that is almost knee level .
burn calories flexibility muscular stretch coordination
Bench dips are a body-weight e xe r c i s e th at p r im a r ily w o r k the triceps and also targets y o ur p e c to r al i s m ajo r (c h e s t) and anter ior deltoids (front of your shoulder s).
Bench dips
CALORIE TRACKING
100
cal
10 min
700
cal
10 min x 7 days a week
STEPS > Facing away from the bench, grip the front of the bench with your hands. > Targets triceps and chest. Feet flat & knees bent 90 degrees. > Lower body to bend elbows at 90 degrees. Move slowly.
2800
cal
10 min x 4 weeks a month
33
34
Outside
STAIR STEP UPS 5 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Many people think a f ull-bod y workout requires expensive e quip m e nt a n d a h e alth c lub member ship. In the pr ivac y of your own home, you can get a great workout. Use your stairs to exercise all par ts of your body.
burn calories flexibility muscular stretch coordination
Stair step ups
CALORIE TRACKING
50
cal
10 min
350
1440
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Step your right foot onto a stair. > Focusing on your right leg, bring your body up onto the step with as much mindfulness as if it were a ver y large step. > Once up, hold and squeeze your lef t leg behind you for a 3-count of “Squeeze-It-In.�
> Come back down on the left leg and then bring your right leg down to tap the ground. > Repeat until you have completed 1 set of 12. Switch to the left leg for another set of 12.
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36
Go shopping
37
04
Go shopping
Shopping is a great stress relieving activity. A day of shopping already burns a lot of calories, but adding these exercises to your shopping tr ip w ill help your bod y get the most out of shopping.
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Go shopping
LIFT THE BAG 4 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
This is a great exercise for when you go shopping in your free time. Lif ting bags can stretch your arms and hands. You may also do this exercise while walking. Not only can you enjoy your shopping, but it is also good for your body.
burn calories flexibility muscular stretch coordination
DO DID DONE
Lif t the bag
CALORIE TRACKING
40
cal
10 min
280
cal
10 min x 7 days a week
STEPS > Tr y to warm up your arms and hands. Lift the bags that you are able to lift. > Gently inhale and exhale as you lift the bags while walking.
1120
cal
10 min x 4 weeks a month
39
40
Go shopping
LEG EXTENSION 10 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
A toned and suppor ted prevents injur y and alleviates aches and pains. You can use an ankle weight or tie your exercise band in a circle and place it around your ankles for resistance.
burn calories flexibility muscular stretch coordination
If you prefer to use only the weight of your leg, simply focus on contracting the muscles on the top of the thigh as you per form the exercise. Studies show that people who concentrate on the working muscles tone up more quickly. Train with your brain, not just your body, for optimal results.
Leg extension
CALORIE TRACKING
100
cal
10 min
700
2800
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Sit in your chair with good posture. If you want to use an ankle weight, star t with the weight on your r ight leg. Place a towel under neath the thigh of your weighted leg. > Draw your abdominal muscles inward to suppor t your lower back and keep your pelvis level. Relax your shoulders, allowing your ar ms to hang at your sides or holding onto the edge of chair seat. Inhale.
> Exhale as you straighten your weighted right leg without locking your knee. > Inhale as you lower your leg. > Do eight to twelve repetitions or work for up to one minute. > Repeat with left leg.
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42
Go shopping
SHAKE YOUR WRIST 5 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Before you play a spor t or sit down at your desk for a full day in front of your keyboard, take the time to per for m this basic warm-up exercise for the hands.
burn calories flexibility muscular stretch coordination
Even better, take a break from work ever y so of ten and do these exercises throughout the day to relieve strain, increase strength, and enhance range of motion and mobility. This exercise is all it takes to enjoy optimal hand and wrist health.
Shake your wrist
CALORIE TRACKING
50
cal
10 min
350
1400
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Sit ting in a chair, rest your hands on your thighs. > Raise the hands to chest level and then shake them gently, as if you’re shaking w ater from your hands. > Continue to shake your hands for about 10 s econds and then allow the hands to retur n to rest on your thighs.
> You can do this exercise sever al times throughout the day to prov ide optimal blood flow and relieve hand and wr ist tension.
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44
Go shopping
STANDING LEG CURLS 10 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Sit ting for hour s in a chair diminishes the blood flow to your lower body. Some people even exper ience foot p ain, s welling, or leg cr amps .
burn calories flexibility muscular stretch coordination
Boost your circulation and tone the muscles in the backs of your thighs with this exercise. Use an ankle weight or tie your exercise band in a circle and pl ace it around your ankles for more resistance and better results.
Standing leg curl s
CALORIE TRACKING
100
cal
10 min
700
2800
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Stand facing a wall or piece of furniture, hold in your abdominals, and relax your shoulders. > Pl ace your hands on the w all or a piece of fur niture for suppor t. > Stand on your r ight leg. If using an ankle weight or exercise band, put it around the lef t leg. > Keep your knees nex t to each other and your thighs in a ver tical line. Exhale as you bend your left knee and pull your heel
toward your buttocks without l o sin g y o ur al i gnm ent . Av o i d arching your lower back. Lif t up the pelvic floor muscles and tighten your deep abdominal s to stabilize the pelvis. > Inhale as you retur n to the star ting position. > Continue for thir t y seconds.
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46
In bed
47
05 In bed
When you wake up in the morning, do these exercises to increase your energy as you star t a new day. Before going to bed, these easy exercises can increase the quality of sleep.
48
In bed
AIR BICYCLE 16 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Air cycling is one of the many exercises to get rid of abdominal fat. With your back pressed onto the floor, lif t both legs and per for m c ycling motions in the air.
burn calories flexibility muscular stretch coordination
Air bic ycle
CALORIESTRACKING CALORIE TRACKING
160
cal
10 min
1120
4480
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Lie on your back on the bed. Keep your ar ms nex t to you with your palms down.
> Star t imitating a cycling motion while keeping your abdomen tight at all times.
> N o w l i f t y o ur l e g s up to a height where you can move them in the air without hit ting the ground and while keeping your knees bent.
> Do this for as long as you can, take a 15 second break and repeat three sets of 2 minutes each.
49
50
In bed
LEG SCISSORS 15 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
Leg scissors adds another layer of exercise for building strong abdominal s. This wor kout consists of t wo movements, both horizontal and ver tical leg motions that really wor k your core.
burn calories flexibility muscular stretch coordination
This workout focuses on th e l o w e r ab d o min al m u s c l e s which are neglected if you only choose to do normal ab crunches.
Leg scissors
CALORIE TRACKING
150
cal
10 min
1050
4200
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Lie down on a mat. > Keep your hands by your side, palms down. Raise your legs off the floor, making sure they are shoulder width apar t. > Star t ver tical scissor action. Rais e your lef t leg up w hile br inging down your r ight leg. Raise your r ight leg and br ing your lef t leg dow n. Continue ver tical scissor ing for 15 seconds.
> Stop the ver tical scissor action and begin the horizontal scissor action. Criss-cross your legs. > Fir st, cross your r ight leg over the lef t. Then the lef t leg over the r ight. > Continue horizontal scissoring for another 15 seconds.
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52
In bed
LEG RAISING 10 calories / one minute
INTRODUCTION
BENEFIT ANALYSIS
The leg raise exercise targets the lower abs, but also involves the hip flexors to a large extent. If you have any lower back problems it may be wise to avoid this exercise as it can place torque on the lower back, especially if done incorrectly.
calories burning flexibility muscular stretch coordination
The thrust par t of this movement involve s the lower abs in a dif ferent function, basically suppor ting and stabilizing the legs as you push the legs upward.
Leg raising
CALORIE TRACKING
100
cal
10 min
700
2800
cal
10 min x 7 days a week
cal
10 min x 4 weeks a month
STEPS > Lie flat on your back with your hands facing palms-down and under neath your glute s to cradle your pelvis during the movement. Only your upper back, arms, and hands will remain in contact with the floor throughout the exercise. > Keeping your legs s tif f and s tr aight, r ais e them up of f the floor until ver tically. Thr ust your legs upw ard as though you are tr ying to put footpr ints on the ceiling.
> Keep your legs stif f and str aight throughout the movement. > Lower your legs until your lower back has retur ned to the floor; then lower your feet down, stopping just before they reach the floor. > T his ver sion of the leg r aise is much more effective than simple lying leg r aises, as the thr ust up f ur ther wor k s the lower abs .
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Calorie ranking
55
06
Calorie ranking
Easy exercise: Off from work
56
Calorie ranking
CALORIE RANKING Easy exercise: Off from work
CALORIES/1 min
R ANKING
> air bicycle
> 16
1
> leg scissors
> 15
2
> pushup
> 11
3
> tone up abs, back & thighs
> 10
4
> bench dips
> 10
> leg extension
> 10
> standing leg curls
> 10
> leg raising
> 10
> chair squats
> 10
> sit up
>8
5
> balance your body
>5
6
> water bottle wrist & extension
>5
EXERCISES
Easy exercise: Of f from work
EXERCISES
CALORIES/1 min
R ANKING
> stair step ups
>5
> shake your wrist
>5
> lift the bag
>4
7
> hot bath
>3
8
> foot & toe extension
>3
> walk a dog
>3
> brush coated tongue
>1
9
57
Published by Aflac, Inc 1932 W ynnton Road Columbus, Georgia 31999 For three guide books, call 650.796.5573 V isit our web site at w w w.easymotion.com Thesis: E A SY MOTION Designer: Zack Fu w w w. globetkf120 4 @gmail.com First published 2011 Š 2011 Aflac All rights reser ved. No par t of this publication may be reproduced, stored in a retreval system or tr ansmitted, in any form or by any means, without the written permission of Zack Fu. Cover Design: Zack Fu Illustr ation: Zack Fu Logo design: Zack Fu Typeface: Din, Din Cond, Archer Sponsored by Aflac School: Academy of Ar t Universit y
EASY MOTION
TURN BUSY INTO EASY
ISBN 978-84-98566-06-8