She’s a single mum and does shift work on a full-time basis, which makes for an irregular and hectic schedule. She had to plan to get physical activity into her life and she had very little money. Here’s what she does: She gets off the bus two stops before her workplace and walks the rest of the way (20 minutes). At work she takes the stairs instead of the elevator most of the time. She also does easy stretching exercises like rolling her shoulders and stretching her neck during her coffee breaks. She also works her stomach muscles on the bus by tightening them, and working her back muscles by pushing the small of her back into the seat back, doing each for 30 seconds at a time. After only a short time, she felt it working and is now beginning to see an improvement in her posture. Depending on her shift, she usually walks to the park or in-line skates with her children for 20 minutes or so, at some point in the day. When she misses a day during the week, she spends a little extra time being physically active on the weekends. Housework like vacuuming or washing the floor makes up the rest of her 60 minutes. Sometimes she only gets in 30 minutes, but she knows that’s OK too.
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