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EASY MOTION

Easy Exercise Guide: For The Commute

EASY MOTION


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EASY MOTION

Easy exercise guide: For the commute


EXERCISE ON YOUR COMMUTE AND RELIEVE STRESS


EASY

+

SIMPLE


04

TABLE OF CONTENTS FOR THE COMMUTE

On BART

07

> standing side leg lifts 08 > stand on tiptoe 10 > shoulder shrugs & circles 12 > ankle taps 14

Driving

17

> neck self massage 18 > sing songs 20


05

Airplane

23

> neck rolls 24 > self calf massage 26 > neck press 28 > seated oblique ctunches 30

On the bus

35

> good standing posture 36 > take a nap 38 > arm & shoulder stretch 40

> facial massage 32

Calorie ranking

43

> easy exercise: for the commute 4 4


06

On Bar t


07

01

On BART

Save time by doing these easy exercises on BART


08

On Bar t

STANDING SIDE LEG LIFTS 11 calories / one minute

INTRODUCTION Rather than sit on BART, stand to tone and strengthen your outer thighs. You can use ankle weights, an exercise band, or the weight of your leg for resistance. Strong thigh muscles stabilize the knee joint and help prevent knee pain.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Standing side leg lif ts

CALORIE TRACKING

110

cal

10 min

770

3080

cal

10 min x 7 days a week

cal

10 min x 4 weeks a month

STEPS > Stand up str aight, tighten your abdominal muscles, and relax your shoulders. > Stand on your left leg and use an ankle weight on your right leg. > E xhale as you lif t your right leg to the side as high as possible while keeping your feet and leg facing for ward.

> Keep your alignment and avoid rotating or raising your hips. > Inhale as your return to the star ting position. Continue for thir ty seconds.

09


10

On Bar t

STAND ON YOUR TIPTOES 3 calories / one minute

INTRODUCTION Standing on your tiptoes while waiting for the bus is a good exercise. To do this, simply stand on your tiptoes which causes you to flex your leg muscles while decreasing pressure on your legs throughout the day.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Stand on your tiptoes

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

STEPS > Stand str aight with your feet flat on the floor and hold on to a seat for balance. > Tiptoe as high as you can and hold it for one second and take three s econds to lower your self back down. Do t wo sets of ten and rest in between.

840

cal

10 min x 4 weeks a month

11


12

On Bar t

SHOULDER SHRUGS & CIRCLES 3 calories / one minute

INTRODUCTION Driving causes tension; it’s unavoidable after being in one position for a long period of time. Tension tends to hit the shoulders and neck area. Loosen up tight shoulders with these shoulder shrugs and circles. Combining regular stretching and strengthening exercises with good posture will relieve chronic tightness in these muscles.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Shoulder shrugs & circles

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

STEPS > Exhale as your lift your shoulders up while squeezing the muscles in your upper back, tightening your neck and shoulders. Inhale and hold the position. > E xhale as your lower your shoulders and relax your muscles. > Roll your shoulder s up and down. Do this for thir ty seconds and repeat.

840

cal

10 min x 4 weeks a month

13


14

On Bar t

ANKLE TAPS 2 calories / one minute

INTRODUCTION When you are waiting in traffic, tap away to your favor ite tunes and feel the r hy thm. A nkle t aps tone your shins and condition your ankles. This exercise helps you to w alk more comfor tably. Walking is one of the best and most enjoyable exercises for improving your health.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Ankle taps

CALORIE TRACKING

20

cal

10 min

140

cal

10 min x 7 days a week

STEPS > Sit upright with your shoulders rel axed and your ar ms at your sides. > Lift and lower the ball of foot as you keep your toes on the ground. > After ten taps, switch to taps that alternate from one side of your foot to the other as you lift the ball of your foot and rotate your ankle. > Lif t the ball of your foot as high as you can by flexing your shin.

560

cal

10 min x 4 weeks a month

15


16

Driving


17

02

Driving

If driving makes you anxious, use these exercises calm your ner ves and relieve stress.


18

Driving

NECK SELF MASSAGE 1 calorie / one minute

INTRODUCTION A neck massage is primarily done to relieve the tension and stress around the neck area. The neck is a flexible structure prone to tension due to its impor tance in connecting the head to the rest of the body.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Neck self massage

CALORIE TRACKING

10

cal

10 min

70

cal

10 min x 7 days a week

STEPS > Clasp your hands together and place them on the back of the neck. > Squeeze hands together and take a deep breath as you enjoy the massage.

280

cal

10 min x 4 weeks a month

19


20

Driving

SING SONGS 2 calorie / one minute

INTRODUCTION When you’re stressed out, tr y singing. During your commute, singing is an easy, calming, low calorie burning exercise that is good for your mind and health.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Sing songs

CALORIE TRACKING

20

cal

10 min

140

cal

10 min x 7 days a week

STEPS > Turn on some music or a radio station you enjoy. Take a breath, and sing along to the music. > Tr y to adjust your breathing when you are singing. > Keep your mind calm and let the music relieve your stress.

560

cal

10 min x 4 weeks a month

21


22

Airplane


23

03

Airplane

W hatever your reasons for tr avel, be it for business or pleasure, sit ting in a confined position for hours on end can make your body stif f and tight. Do some of these exercises to regain comfor t.


24

Airplane

NECK ROLLS 3 calories / one minute

INTRODUCTION Neck rolls is an exercise that one can do while sitting down. This exercise is not only good for the circul ation of blood to your neck, it decreases neck pain as well.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Neck roll s

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

STEPS > Sit up straight, look for ward, and bring your chin down to your chest. > Roll your head to the right, bring your head back to the star ting position, roll your head to the lef t, then return to the star ting position again.

840

cal

10 min x 4 weeks a month

25


26

Airplane

SELF CALF MASSAGE 1 calorie / one minute

INTRODUCTION A calf massage is the best way to end long day of standing, w alking, tr aveling or running. Massages can help alleviate aches and pains while also allowing you to feel relaxed and less stressed.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Self calf massage

CALORIE TRACKING

10

cal

10 min

70

cal

10 min x 7 days a week

STEPS > Wrap both hands around your calf and apply pressure to the muscle by gripping. > Star t from your ankle and work your way up to your knee.

280

cal

10 min x 4 weeks a month

27


28

Airplane

NECK PRESS 1 calorie / one minute

INTRODUCTION Get your fellow commuters craz y with curiosit y while you enjoy some stretches. Press your hands to your head and pull towards the back of your neck or push towards your face to exaggerate your facial expressions.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Neck press

CALORIE TRACKING

10

cal

10 min

70

cal

10 min x 7 days a week

STEPS > Sit up str aight with your shoulders relaxed. Place the palms of both hands behind your head. > E xhale as you push the back of your head into your hands and press your hands for w ard but do not lengthen.

280

cal

10 min x 4 weeks a month

29


30

Airplane

SEATED BOLIQUE CRUNCHES 10 calories / one minute

INTRODUCTION Tone you abs while you sit in your chair. Af ter, sit back and listen to all the compliments on your stunning posture and physique. The most common w ay people injure their back is bending over and rotating at the waist as they lif t of lower something. This exercise strengthens the waist muscles and helps against preventable back injur ies.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Seated bolique crunches

CALORIE TRACKING

100

cal

10 min

700

2800

cal

10 min x 7 days a week

cal

10 min x 4 weeks a month

STEPS > Sit in your chair with your back straight and your hips parallel to your chair. Place your right hand on your right thigh. > Exhale as you lift your left knee tow ard your r ight shoulder and rotate your waist so your right shoulder moves toward your lef t knee. Avoid rounding your back. Keep your chest lif ted and open.

> Inhale as you lower your knee. Continue lifting and lowering left knee for 30 seconds.

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32

Airplane

FACIAL MASSAGE 1 Calorie / one minute

INTRODUCTION A facial massage can help make air tr avel less dr aining and more rel axing. On longer flights, you may feel jetlagged as you traverse time zones at a rapid pace. Even shor t flights can sometimes leave you feeling a little worn and a face massage might be just what you need.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Facial massage

CALORIE TRACKING

10

cal

10 min

70

280

cal

10 min x 7 days a week

cal

10 min x 4 weeks a month

STEPS > Cover your face with your hands, bringing the fingers up to your forehead. Your finger s should almost touch at the middle of your forehead. > Gently stroke down and across, following the frame of your face. > Your thumbs will naturally star t the motion along the sides of the face and slide under neath the chin.

> Slow ly br ing your finger tips together under your chin as you massage from forehead to temples to cheeks along the jaw. Then sweep the fingers off the face and begin again at the center of the forehead.

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34

On the bus


35

04

On the bus

S ave time by doing these easy exercises on the bus.


36

On the bus

GOOD STANDING POSTURE 1 Calorie / one minute

INTRODUCTION When you practice good posture, your spine will strengthen and stablize. Specific exercises from a standing position can strengthen your muscles and ligaments, enhancing spinal stabilit y and improving balance. Correct standing posture is the foundation for proper walking and seated posture.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Good standing posture

CALORIE TRACKING

10

cal

10 min

70

cal

10 min x 7 days a week

STEPS > Move your feet away from the wall so your heels are two to three inches in front of your body. > Tuck in your abdominal muscles, squeeze your glutes, and pull in your chin. > Hold the posture for several seconds. Relax your abs and rest for one minute. > Contract your abs and hold the posture for a few more seconds.

280

cal

10 min x 4 weeks a month

37


38

On the bus

TAKE A NAP 1 Calorie / one minute

INTRODUCTION Ever y once in a while, we need to take a breather and rel ax our selves in order to deal with the outside wor ld. Napping can help refresh and refocus the mind in order to be more produc tive.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Take a nap

CALORIE TRACKING

10

cal

10 min

70

cal

10 min x 7 days a week

STEPS > Close your eyes and think of pleasant thoughts. > Relax and breathe sof tly.

280

cal

10 min x 4 weeks a month

39


40

On the bus

ARM & SHOULDER STRETCH 3 Calories / one minute

INTRODUCTION Stretch your arms and shoulders when carr ying heav y objects. This exercise decreases fatigue and pain and makes your arms and shoulders more flexible and relaxed.

BENEFIT ANALYSIS burn calories flexibility muscular stretch coordination


Arm and shoulder stretch

CALORIE TRACKING

30

cal

10 min

210

cal

10 min x 7 days a week

STEPS > Right Shoulder Stretch: Keep your shoulders relaxed and cross your right arm over your chest. Cradle it with your lef t hand and apply slight pressure. > Lef t Shoulder Stretch: Keep your shoulders relaxed and cross your lef t ar m over your che s t. Cradle it with your right hand and apply slight pressure.

840

cal

10 min x 4 weeks a month

41


42

Calorie ranking


43

05

Calorie ranking

Easy exercise: For the commute


44

Calorie ranking

CALORIE RANKING Eas y exercise: For the commute

CALORIES/1 min

R ANKING

> stand side leg lifts

> 11

1

> seated oblique crunches

> 10

2

> stand on tiptoe

>3

3

> shoulder shrugs & circles

>3

> neck rolls

>3

> arm & shoulder stretch

>3

> ankle taps

>2

> sing songs

>2

EXERCISES

4


Eas y exercise: For the commute

EXERCISES

CALORIES/1 min

> neck self massage

>1

> self calf massage

>1

> neck press

>1

> facial massage

>1

> good standing posture

>1

> take a nap

>1

R ANKING 5

45


Published by Aflac, Inc 1932 W ynnton Road Columbus, Georgia 31999 For three guide books, call 650.796.5573 V isit our web site at w w w.easymotion.com Thesis: E A SY MOTION Designer: Zack Fu w w w.globetkf120 4 @gmail.com First published 2011 Š 2011 Aflac All rights reser ved. No par t of this publication may be reproduced, stored in a retreval system or tr ansmitted, in any form or by any means, without the written permission of Zack Fu. Cover Design: Zack Fu Illustr ation: Zack Fu Logo design: Zack Fu Typeface: Din, Din Cond, Archer Sponsored by Aflac School: Academy of Ar t Universit y

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