Goal for the Day: Exercise Sitting Down

Today, our high temperature will be 105 degrees with a heat index of 110. That’s not very pleasant even if you like the heat. Normally, I’d grab my ten-pound hand weights, put on my new Shape-ups and go out there to roam the streets of my little Victorian town, stalking the Belle Époque. But, not today. Still, I want to get some exercise.


Most of us want to get a little exercise, but are prevented for one reason or another. One of the biggest deterrents in a daily exercise routine is a simple lack of time. By the end of the day, we’re all too exhausted to get out there to do something. Exercise doesn’t necessarily mean you have to go “work-out.”

You can't tell, but Bertie is exercising.

You can exercise at home, sitting in a chair in front of the TV. The whole point is to get your heart going and to work your muscles. There are a variety of exercises you can do sitting down.

Most of these involve isometrics—the act of pitting the force of your own muscles against each other. Press your hands together in front of your chest and push one hand against the other. Hold this for ten seconds, pause, and do it again as many times as you can do this comfortably. Similarly, press you feet into the floor and repeat that motion. You can extend your legs outward and flex your feet forward and backward in slow repetitive motions to tone your calves. Tighten and relax your stomach muscles a few times.

These simple exercises will make a big difference when repeated just a few minutes every day. No, you won’t look like a body builder, but you’ll feel better. One of the keys to living beautifully is taking a little time to keep your body working beautifully.

Goal for the Day: Take a Walk

While very few of us will ever look like a living sculpture, we can all take care of our bodies, and consequently our minds and souls.  One of the best ways to get some exercise is to take a walk around your neighborhood, or even around a local indoor our outdoor mall.  Walking gives you a chance to get your heart pumping, but also an opportunity to fire up your mind.  It's a great chance to look around your neighborhood and see what you've been missing from inside your car.  Take a look at the colors around you--the sky, the plants, the houses, the signs.  Enjoy nature and enjoy the work of other humans--architecture, landscaping.  Make a point of finding five things that interest you each time you take a walk.  You won't regret it.  Just be careful during these hot summer months.  Walk in the morning or early evening when the weather is a little less brutal and always make sure to have some water handy.  Another great item to have on a walk is a "cooling bandana."  Filled with crystals which hold cold water, a few minutes in the refrigerator are all these bandanas need to keep you cool while you stroll.