Easy Moves to Keep You Safe and Sound
People often focus too much on looking fit rather than being truly healthy. This can lead to pushing too hard, not getting enough rest, and ignoring what the body really needs. A new book suggests a different approach. It's about making small, lasting changes to improve overall well-being.
The book highlights five simple exercises. These can be done anytime, anywhere. They help with balance, mobility, and preventing injuries. These exercises are especially useful in today's world. Many people spend long hours sitting at computers or looking at phones. These habits can cause posture problems.
1. Standing Calf Raises with Adduction
This helps improve arch support in the feet.
- Stand with feet close together.
- Squeeze heels inward and lift onto the balls of the feet.
- Lower slowly.
- Repeat 10 to 15 times, a few times a day.
2. Single-leg RDLs
This helps prepare the body for movement and identifies any imbalances.
- Stand on one leg with a slight knee bend.
- Hinge forward at the hip, keeping the back straight.
- Return to upright slowly.
- Do 8 to 10 reps per side, once or twice daily.
3. Hip Airplanes
Great for counteracting long periods of sitting.
- Stand on one leg, hinge slightly, and rotate the hips side to side.
- Do 5 rotations each side, once or twice a day.
4. Bird Dog Exercise
Works on cross-body stabilization.
- Start on hands and knees.
- Lift one leg and the opposite arm.
- Hold for 8 seconds, engaging the core.
- Alternate sides.
- Do 4 to 6 reps per side.
5. 90-90 Breathing
Helps slow down and recenter.
- Lie on your back with knees and hips at 90 degrees, feet on a wall.
- Inhale slowly, exhale fully, letting the ribs move toward the pelvis.
- Keep the core gently braced.
These exercises are simple but effective. They can be done anywhere and anytime. They help improve overall health and prevent injuries. It's a great way to counterbalance modern habits that can harm the body.
