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Five tips to get you moving (even if you don’t have the time) If you think you don’t have time to work out, think again! The truth is, being active doesn’t require hours to spare. Get moving — without running out of time — with these practical pointers. 1. Split up your sessions. If you don’t have time for the recommended half-hour of exercise each day, do two fifteen-minute sessions or three ten-minute sessions. It’ll be just as good for you, and much easier to work into your busy schedule. 2. Walk. Try to walk to your destination whenever you can. If you can’t make it all the way on foot, get off the bus or the subway a few stops early. At work, fit more steps into your day by going to see your colleagues instead of calling them, heading outside during your breaks and parking at the far end of the lot. 3. Avoid elevators and escalators. Taking the stairs isn’t that much more time-consuming than waiting for the elevator. It’s also faster than standing on the escalator, and it’s great for your cardio! 4. Replace your office chair with an exercise ball. Tone your muscles while you work! You can do the same at home while you watch TV, too. 5. Try express training. From jumping rope to hula hooping, there are plenty of exercises you can do in just a few minutes. Consider this: driving twenty minutes back and forth to the gym or the pool is a waste when you’re short on time. Exercise at home, at work or anywhere in between. Breathing for stress relief Are you looking for a fast, effective way to relax? If you’re feeling stressed out, breathing exercises could be just what you need. They’re simple, can be done anywhere, and are beneficial for everything from sleeping to digestion. THE TECHNIQUE Pay attention to how you’re breathing right now. Most people take shallow breaths, lifting their shoulders as they inhale. If this is what you’re doing, you should know that the proper technique, known as abdominal breathing, is to expand your belly as you breathe in. Doing so makes you breathe deeper, which helps to reduce tension. Feel the benefits right away by Family Owned & Operated Serving the Area Since 2004 Your specialist for indoor air quality, heating, ventilation and air conditioning 756-1224 koppeisheatingandcooling.com doing the following: • Lie on your back. You can also be standing or sitting, as long as your back is straight to allow proper air circulation. • Place one hand on your chest and another on your belly, below your navel. • Inhale deeply through your nose, expanding your belly. The hand on your chest should barely move while the one on your abdomen should rise. • Exhale slowly through your mouth. During the exercise, pay attention to the air’s trajectory and your body’s movements (nostril flaring, chest expansion, etc.). Simply focusing on your breathing will have a calming effect. If you have a hard time with the technique, practice until it becomes natural. When you start to feel anxious or tense, take a few abdominal breaths as follows: inhale while counting to four, hold your breath for another four, and then exhale fully while counting to 8, making an O shape with your mouth as if you were blowing out a candle. Don’t you feel better already? Deep, deliberate breathing promotes relaxation.