When you can’t find the time to do a traditional workout at the gym or group fitness class or CrossFit session you can work in a Nano workout! What is a Nano Workout? A Nano workout is a small amount of exercise multiplied many times throughout the day. Nano workouts are not a fitness program per se, but they are effective methods for achieving a more active lifestyle to complement more intense workout sessions and make staying fit a habit!
Here are 3 Nano moves to do before you even leave your house:
Strong fit calves don’t just look great; they are also good for mobility, stability and posture. If you have a job where you spend a lot of time sitting down, it’s important to exercise and stretch your calves with Calf Raises to avoid tense muscles.
To execute this move simply roll out of bed, place your feet on the floor and raise your heals off the floor as high as you can. Stay in the elevated position for a half second before lowering. Repeat the desired numbers of times. Place an acupressure mat under your feet to improve circulation, increase energy level, reduce blood pressure, reduce stress and anxiety, alleviate headaches, relieve tension and muscle aches, reduce cortisol levels, improve skin complexion and activate the parasympathetic nervous system.
The bathroom might sound like an unorthodox place to workout, but did you know that on average, women spend almost five full days in the bathroom each year, for men it’s slightly less, but both use the bathroom several times throughout the day so if you make it a habit to do just one exercise each time you go, it will add up to some massive workout time. For instance, if you do Air Squats at the sink while brushing your teeth, which takes on average two minutes, twice per day, your toothbrush workouts will add up to more than 24 hours in a year!
Strong core muscles help with overall mobility and posture and who doesn’t like having a nice flat tummy? A great abs toner that you can do anywhere is the Stomach Vacuum. To execute this move just suck in your stomach to engage your abs. Imagine your belly button touching your spine and keep your abs tensed for about 60 seconds as you are walking before relaxing them. Repeat throughout the day and remember to breathe normally, don’t hold your breath.
Do these 3 Nano moves to help make fitness a habit during everyday activities!