Headshot of Ramona Stehle

Ramona Stehle

Knowing you need to exercise and figuring out how to fit it into your day are two separate challenges. Here are a few ideas on how to get your workout into your schedule both at home and at work. It’s all about knowing what the right S.T.E.P.S. are.

  • S is for Stairs: Take them whenever possible and make up reasons to take them more often. This is like a burst to get your metabolism up. Don’t have any stairs? That’s okay, just pretend you have a jump rope and jump for about 30 seconds, or skip down the hall or around your kitchen…get the picture? Small bursts of intense cardio activity.
  • T is for Tummy:Core strength is very important for many things, but especially good posture. The core muscles are more than just the abdominal muscles across our stomachs. You can work all of them with the following exercises.
    • Sit up straight and pull your bellybutton to your spine.
    • Pretend someone is coming to tickle your stomach–you’ll tighten up your muscles differently.
    • Scoot to the edge of your chair and lean backwards, keep your head looking forward, not up. You will feel your core muscles tighten.
  • E is for Energy boost: This can be different things for different people depending on how you’re feeling. For some, just getting up and moving around or shaking your muscles lose will provide a boost. For others it may mean stopping to do some deep breathing or meditation to lower stress levels and re-energize. Sometimes a healthy snack is all it takes to boost your metabolism and energy level. Remember we recommend eating 5 small meals a day or 3 moderate meals and 2 healthy snacks to keep your metabolism going. Finally, sometimes we just need to turn on some great music loud enough to give us that boost of energy. Shake it up a little. Try all of these ideas throughout the week to see what combination works best for you.
  • P is for push ups: Pushups use a lot of muscles and are a favorite exercise of mine. Those with less upper body strength can start doing them against a wall, then progress to a counter or desk, then to a bench, and finally to the floor. Even the ready position of a push up –the plank– is great exercise.
  • S is for stretches: Don’t underestimate the power of a good stretch. If you sit a lot, turn in your seat, keeping your hips facing forward, and twist your torso. For your legs, scoot to the end of your chair and straighten them out in a V and lean forward. Do the same with them straight out in front and crossing one ankle over the other, then switch. For your neck: 1) stretch ear to shoulder and 2) look over your shoulder. Nothing beats standing up and reaching for the ceiling, inhaling deeply, and then letting your arms float back down as you exhale.

Any movement is better than none. Take your S.T.E.P.S. toward living healthy!

by Exercise Physiologist Ramona Stehle

Balanced Health and Wellness is Northwest Houston and Katy’s premier medical wellness center, focused on providing individualized care for anyone seeking to achieve and maintain optimal wellness. From the nurturing decor to knowledgeable staff–experience the difference. 281-855-2273