Caught in a traffic jam? Stuck in a long line for your favourite hawker foods? These are the perfect times to sneak in a quick exercise.
Traffic jam: Shoulder stretch
Stuck at the back of a car in morning traffic? Before getting road rage, tell yourself that it’s just another opportunity to exercise. Get rid of neck and shoulder aches by doing light stretches. This reduces tension and increases blood circulation. Alternatively, you can get in a few sets of single-arm bicep curls using a full water bottle.
(Also read: The Right Way to Do Squat Exercises)
On the train: Ab engagement
Since you need something discreet to take up less room and to prevent curious stares, this is a great option. Yoga bandhas, or locks, help to engage specific muscles and improve mindfulness. This movement often helps tone up the body and strengthen the core, allowing one to do more stable and advanced movements.
To do a tummy-locking band, suck your belly in and hold (as if you are doing a crunch). Exhale and repeat. You may do this with forceful exhales as well. To up the challenge, hold your breath after exhaling and draw the ribs up.
(Also read: 6 Best Core Strengthening Exercises for Beginners)
Waiting in line: Calf raises
Queueing up gets boring, so most of us start having bad posture by putting the bodyweight on one foot and leaning our body to one side. To reduce restlessness, try calf raises. Standing with your legs hip width apart, stand on your toes. Hold for a few moments and lower your heels. Repeat as many times as you can.
(Also read: How to Do Lunges Without Hurting Your Knees)
Watching tv: Standing workouts
How do you torch calories while working through 70 episodes of Yanxi Palace? Deep, slow squats are a great option. To get your heart pumping, try butt kickers – running on the spot with your heels touching your rear or high knees. You can do the basic version which involves raising the knee to the chest, or try variations such as bringing your knee to touch the opposite elbow.
Lazing at home: Lying down workouts
There are ways to stay active while lounging at home too. It takes mere minutes to complete a 30-second plank, a superman (lifting your hands and feet off the ground) and sideways leg raises to work the inner thighs.
(Also read: Easy Ways to Do Yoga in Bed)