YOU MADE A PLAN but you didn’t start? You even wrote it down. But there it sits on your desk. Sometimes starting is the hardest thing to do.
Success with anything rarely comes all at once. But you do have to start. When it comes to your fitness program, your I’m going to get healthy program, your I’m going to lose weight program, the same is true.
You don’t have to go to the gym.
You don’t have to go outside for the hike.
You can begin in your own home, even in your bathroom. Most people go into the bathroom for one reason or another, about 10 times a day.
In this case your BIT exercise and progress can be measured in pennies. Bonnie Prudden called it the TEN PENNY EXERCISE. It is a trick to remind you to do some exercises at intervals all day long — and also to drink more water.
Get two little cups together; tea cups or Saki cups are ideal but even paper cups will do. Put 10 shiny pennies in cup A and place it on the right side of the sink. Put the empty cup B on the left side of the sink. See that a drinking glass and a bottle of water are handy.
Then every time you go into the bathroom do the following 5 exercises. If you are really out of shape start with just 4 repetitions each. You can add more reps as your fitness level improves and your routine becomes a good habit.
THE SWIM
As if you were swimming the over-arm swim stroke, swim 4 counts forward, 4 left, 4 right and 4 forward again.
This works for shoulder and arm strength, and shoulder and hamstring flexibility.
WAIST TWIST
With your feet spread for balance, bend your elbows and bring your fists to chest level. Twist the upper part of the body to one side and then the other leading with your elbow. Establish a rhythm and repeat 4 times to each side.
Follow this by leaning forward and pulling one elbow up and then the other, twisting from one side to the other. Do 4.
If you watch your hands with your eyes you will improve your range of neck motion. This exercise works all the muscles in your torso, groin, and abdominals.
HIP TWIST
Stand on the left leg and turn the right foot inward as far as possible using only the tips of the toes.
Bring the hip around to try to see the back of it. Next turn the foot out as far as possible.
Keep the knees bent. The action is as if you were making a hole in the sand with your foot.
This strengthens the muscles in the upper leg and gluteals.
DEEP KNEE BENDS
Keep feet and knees together. Hold on to partner, chair, desk or 2 handles of an open door. Keep your heels on the floor if you can.
If full knee bends are not possible, do half knee bends.
This exercise strengthens the thigh muscles that control the knees, and the tibialis anterior which affects foot action. It also stretches the hell cords.
If you are sitting or standing still a lot it helps pump the blood back up and reduces swelling in the ankles.
TOE RISE
Rise slowly up on your toes and then slowly lower. Keep your heels pressed together. Tighten your seat, abdominals, and thigh muscles. This will keep you from teetering. Do 4 sets.
This strengthens calves and feet.
YOU ARE NOT QUITE DONE YET.
Drink a glass of water. This will ensure your return in about two hours. One can defer almost anything but Nature. Take a penny from cup A and put it in cup B. This is how you will keep score. At the end of the day, you owe as many exercises as there are pennies left in cup A.
As you improve add more reps to your workout. If there comes a day when you are very tired or someone needs your time and care, just do ONE exercise at each bathroom visit.
A PROMISE: you will improve your strength and flexibility,
feel better, and never miss the minutes.
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If you have questions or need help, email me at enid@bonnieprudden.com.
For more information about Bonnie Prudden®, Bonnie Prudden Myotherapy®, workshops, books, self-help tools, DVDs, educational videos, and blogs, visit www.bonnieprudden.com. Or call 520-299-8064 if you have questions or need help. Enid Whittaker, Managing Director, Bonnie Prudden Myotherapy®