Support Zone: Exercises for Home or Office

Important Legalese - as with all physical exercises, take things carefully. If you are new to physical exercise consult your physician before starting a routine. If you feel pain or dizziness, stop immediately and consult your physician.

Cardio

Choose from this collection of exercises that need no equipment. If you're shy, find an empty office. But better yet, do it out in the open, and invite others to join you.

• 5 minutes of jump rope
• 10 quick push-ups or sit ups
• Walk up 5 flights and then come back down
• Take a brisk walk inside or outside your building during lunch.

Wrists and Arms

• Wrist Stretch: Extend arm in front, palm up and grab fingers with other hand. Gently pull hand down to stretch the forearm. Repeat other side.
• Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left.

Back:

• Back Twist: Sit upright in chair and place left arm behind left hip. Twist to the left and hold, repeating on other side.

Legs

• Leg Extension: Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat other side. (Added Challenge: Gently pulse the leg upward a few inches 10 or 20 times and repeat on the opposite leg. You also can rotate each foot around in small circles (in both directions).
• Hip Flexion: Sitting in chair, lift left foot off the floor a few inches, knee bent. Hold 2 seconds and repeat other side.
• Inner Thigh: Place full water bottle between knees and, keeping abs in, squeeze bottle gently. Repeat. Do the same with your arms: hold your arms out straight on each side of your body and make small circles with your hands.
• Chair Squat and Tricep Dips: CAUTION! Choose a stable chair with strong arms! Chair Squat: Periodically while sitting, lift butt off the seat and hover over chair for 2-3 seconds. Stand up and repeat.
• Dips: CAUTION! Choose a stable chair with strong arms! Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend elbows, lowering body until elbows are at 90 degrees. Repeat.
• Quadriceps: Deep Knee Bends: Standing facing a wall. Touch hands to wall. Slowly bend knees and descend to a level that is comfortable (Don't put too much strain on the knees!) Breathe out on the way down. Hold for 2 seconds, rise slowly. Repeat 5 times.

Arms

• Front Raise: Sit in chair, abs in and spine straight. Hold a full water bottle in right hand and raise arm up to shoulder level. Hold 5 seconds and repeat other side.
• Overhead Press: Hold water bottle in right hand, elbow bent, and extend arm overhead. Repeat other side. (Make sure cap is on tight)
• Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder. Repeat other side.

Abs & Buns

• Abs: Sit on the edge of chair, arms extending in front. Keeping back straight, contract the abs and slowly lower torso towards back of chair. Hold 2-3 seconds and repeat.
• Curls: Cross arms over chest and sit up straight. Contract abs and curl shoulder towards hips, pulling abs in. Hold for 2 seconds and repeat.
• Hold: While sitting in an upright position on your chair, tighten your abdominal muscles and breathe in. Hold for 10 seconds. Breathe out and release the abdominal muscles. Repeat 30 times
• Buns of Steel: Stand with your feet shoulder width apart, your back straight and your shoulders relaxed. Tighten your buttocks and breathe in and push your hips somewhat forward. Hold for 10 seconds. After 10 seconds, release the tension in your buttocks and breathe out. Repeat 20 to 30 times.

Sources:

• Dillman, E. 2001. The Little Pilates Book;
• Gundelfinger, N. 2003. Six Exercises You Don't Need A Gym For. Marie Claire, April(71):134; AARP