It's been a week into the new year, and hopefully, you’ve been sticking to your resolution to lose weight, get fit or healthy.
Or have you fallen off the bandwagon already?
I know one acquaintance did.
She started “the new me” on Dec 31, 2023, and did well to rise early and brisk walk for 45 minutes in the neighbourhood park.
This lasted all of four days.
By day five, she couldn’t muster enough energy to continue as working late hours meant she slept later and struggled to wake up the next day.
Hitting the snooze button was easier than finding the strength to exercise.
Does this sound like you?
If yes, there is no need to feel guilty about it.
After all, we make and break fitness resolutions all the time.
I no longer make resolutions because everything depends on how my body is feeling on that particular day.
If I’m exhausted or lack sleep, I’ll just take an easy stroll around the garden for some fresh air and to declutter the mind.
The days when my body and mind feel charged, I’ll opt for a harder activity like lifting weights, climbing hills or doing power yoga.
More importantly, I make it a point to move every day for an hour – maybe more – no matter the speed or time.
Yes, it’s easier for me because sporting activities, dancing and working out have been a part of my life since childhood.
Like how brushing teeth is an important part of your oral hygiene routine every morning, exercising should also be included in your daily routine as part of your journey to better health.
The lack of time (notice how everyone seems to be rushing everywhere all the time?) is not an excuse not to move.
Can’t allocate an hour? Then try super short workouts, like the ones we've listed in the gallery below.
Even one-minute ones can be equally as effective – and they can be slipped in any time during the day.
My ex-editor once told me he’d do bicep curls or crunches every time there was a commercial break on television.
Since he watched television quite a bit, his arms and core were in reasonably good shape.
One of my brothers, a former athlete and marathon enthusiast, takes it a step further – whenever he watches the telly, he marches on the spot and swings his arms.
And if it rains and he can’t go out for his runs, he walks up and down the house – and actually builds up a sweat!
All you need is to have the will to get up and move so that it becomes a habit.
See if you can slot in any of these simple one-minute exercises into your day.
Even if you do one (or more) move every hour or two, you’ll reap some benefits.
You’ve got to start somewhere, so start now.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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1) Marching on the spot: Swing the arms and alternate lifting your legs. If you want to go harder, lift your knees higher. One minute is all you need. — Photos: REVATHI MURUGAPPAN/The Star
2a) Overhead arm claps: Stand upright with your feet hip width apart and legs straight; engage your glutes and brace your core while drawing your ribs in. Keep your elbows as straight as possible and clap your hands in front without bending forward.
2b) Overhead arm claps: Swing your arms out in a circle and clap your hands overhead, trying to keep the elbows straight. Clap a little bit harder so the palms get a massage. You’ll feel a tingling sensation after a minute, signifying a boost in blood circulation throughout the body.
3) Pendulum leg swings: Like the name, swing your legs to the side by alternating them. Keep the hands relaxed as shown, or on your waist.
4) Punch forward: Stand with your feet hipwidth apart with knees slightly bent and engage your abdominal muscles. Alternate hands and punch forward without locking your elbow.
5) Crab walking: Keep your knees bent (not necessarily in a squat position) and take a step forward and back, i.e. right leg forward, left leg forward, right leg backward and left leg backward. Repeat for a minute.
