The "No Time to Exercise" Routine
On those days when you just have no time to exercise, you can still use
the ball to help maintain your strength and activate your core
stabilizers and abdominals.
Most people in the fitness industry
will emphasize that you should make exercise a
priority in your life and find a way to fit it into your schedule.
Although this sounds ideal in principle, there are only so many hours
a day. When other people are making demands of us, often our own
fitness gets put on the back burner.
get you started, just use the ball as a chair
during your regular activities during the day with your transversus
abdominis activated for ten minutes; then, choose four of the
I give a few other tips to get you more active at the bottom of the page.
Click on each exercise below to get a full description of each ball
exercise, methods of progression, and tips from a physical therapist.
As you find these exercises easier progress them as each exercise
to become more active:
- Take a walk (a) the dog
(b) a friend
(c) a podcast
- Join a group that is active. Whether it be a sport or
a walk at lunch, it helps if you are accountable to someone
- Rather than sit on the couch to watch tv when you get
home, put a treadmill in front of it
- Use the stairs instead of the elevator at work or the
escalator at the train station
- If you go shopping, park a little further away.