Simple ways to stay in shape


Simple ways to stay in shape

by: Randy Behr | .
Stripes Okinawa | .
published: February 22, 2016

How Can I stay in shape if I don’t have time, money and a membership?

First, I would like to start off with none of the above have to limit one’s ability to get in shape.  What is required is a will and desire to improve your well-being.

I want to focus on a professional office setting.  It is understandable that being able to accomplish this schedule with consistency with lunch breaks and other distractions may be difficult.

So, here we go.

Every hour stand up from your chair and do a body weight squat and wall-push up for starters.  Both of these exercises are executed just like they sound. 

A body weight squat begins with a slightly wider than shoulder (toes slightly pointed outward) width stance and arms at ones side with an erect stance.  Then, push-back your hips and butt while lowering yourself to a painless and comfortable position approximately 90 degrees formed from your hips and thigh while simultaneously raising your arms to shoulder level. Pause(1 second) at the bottom and return to the starting position by pushing through the entire surface area of your foot(focus on pushing through the middle of the foot to obtain this) and thrusting your hips forward as you rise from this position .  The ending position will be your arms at your side.  You have now completed one repetition and repeat to the desired number. 

Immediately, with no rest walk to a stable wall and place your hands palms down against the wall with fingers spread and chest level in a locked position.  The same position that would take place if one was lying on the floor.  Next, walk your feet away from the wall approximately two to three feet away (the farther the feet are away from the wall the more resistance).  Now, lower yourself to the wall and return to the starting position and complete 10 repetitions.  Coaching point your entire body from your ankles up should be flat as possible, while tightening your core.

This workout could be utilized by a beginner to an intermediate individual.  However, if one is more advanced and looking for something more intense try this.  Increase the number of push-ups and squats from 10 to 20 or more per hour.

From a distance some people may say what about sit-ups/crunches?  These are two very efficient and effective ‘core’ exercises are the squat and push-ups.  Yes, this is accurate.

Next and probably the most challenging will be to accomplish the cardiovascular activity.  Not because it is impossible, but due to an office individuals work attire and complications of perspiring too much.  This doesn’t mean it can’t be accomplished though.  Hopefully, one can switch shoes and either walk/run up the buildings stairs a few times for a short interval session.  1-2 short increments are very effective. This will round out the resistance training with aerobic training.

By the end of a work day one could conceivable rack up to 70 to a couple of hundred wall push-ups and body weight squats.  Not bad, for one day’s work.

So, remember it doesn’t take ‘fancy’ equipment and fitness facilities or an abundance of time, but it does take a little initiative, creativity and motivation!

For additional inquiries, services or questions, please submit inquiries to:

Randy has 25 years of leadership, programming and directing experience in the sports, training, youth, recreation, coaching, education, fitness, health and wellness industry in vast positions with organizations such as; NJCAA, NCAA, USA Track and Field, Arena Football League II, Olympic Training Center, California Football Association, YMCA and the Department of Defense-FMWR as a “Subject Matter Expert.”   Randy prides himself on keeping up to date on ‘cutting edge’ and relevant pertinent information.