How to Stay Healthy and Fit in a Snap of Your Day

Rebecca of Chow and Chatter has invited me to do a guest post. I’m so flattered about it! Theme: how to get time to stay fit, what a big challenge!

On these times when you’re frenetic, finding time to do some type of exercises to stay healthy is complicated.
You’ve zero time for everything, right? Really?? You spend hours watching TV or a movie, surfing on the net hours & hours, reading a book and I can continue …but if we take a bite of some minutes of the day to improve your health and to stay fit?

Healthy eating (without crash diets more the unpleasant yo-yo effect), combined with some easy workouts can avoid back pains and other type of injuries. Try not having overweight watching what you eat and achieve to lose weight and keep it off.
All these measures are good to begin!

Raise your hand, how many of you haven’t had a problem with your wrist, ankle, knee, or lumbar?
They’re sensible points that every now and then can be harmed.
The better way is to have them flexible (no hard) so if you’ve an unfortunate twist or a bad support, you wouldn’t damage it.

How to Stay Healthy and Fit in a Snap of Your DayIn a storm the flexible tree that follows the wind doesn’t break. The same with your body!

How many times I’ve put my feet in a hole, bending my ankle while I was walking /running. After a while I continue like nothing has happened. This is because I’ve this zone rather flexible. Before trained them, I’ve had problems many times, finger crossed! now are almost minimum.

The most important about the next simple exercises is that they require no-time and you can do them when you’re in a queue of some type of boring-paperwork, or while seeing your favorite TV series.
These types of exercises have reminiscences of tai-chi and they’re very used by physiatrists.
Here they’re for your prevention to diminish possible injuries.

10 Tips Can Help You: They are Very Easy & Useful

1. Wrist
Pick up your wrist with your other hand and turn the hand slowly 10-15 times for one side and for other side.
Lean your hand softly and slowly against a table/wall in every form that you can occur (with the palm of your hand, with the opposite face, of side…)
Now switch to the other hand.

2. Ankle
Keep your leg stretched out and turn your foot slowly 10-15 times for one side and for other side. (The same theme like you’ve done with your wrist. Please slowly πŸ˜‰
Try to lean your foot in irregular surfaces. They can be over a floor with little stones or small differences in level in every position that you can occur.

3. Knee
The big thing of the runners! The muscle that holds the knee is called the quadriceps (the stronger & flexible the muscle is, then your knee will be in a better state)
Stand up straight and without incline your chest & head, kick with one leg very slowly 10-15 degrees and return to normal position. Repeat 15-20 times and switch to the other leg.
This type of exercise supply extra-blood-nutrients to the quadriceps improving your state and is very common to use to recover from knee problems. You can do it every time, everywhere and takes only few minutes!

4. Lumbar
Check out the post about 20 body tips and fitness to prevent back injury. This will help you with this zone of your body.

Now a little harder!
A coach I’ve had for long distance running always said that your body muscles must be accustomed to unexpected situations.
Expect the unexpected (the same leitmotiv found in martial arts). The idea is that if you’re walking-running and you must evade a no anticipated obstacle, the muscle involved won’t suffer for this quick and sudden change.

You can do the following exercises when you’re in a plane path & without people crossing in front of you.

5. Walk backward some distance and return to a normal walking.

6. Walk of side switching from one side to another side.

7. Walk with the eyes closed and “feel” your movement and respiration for some minutes.

8. While walking stop breathing for 20-30 seconds (in that way you accustom your muscles to work without oxygen in a small anaerobic zone)

Go to harder workouts?

9. Repeat the points (5 to 8) but while you’re going up a small slope. On the top, rest for 1 or 2 minutes. Go down slowly normally, is your rest and repeat several times according to your physical state. You know that if you’re sedentary, you’d visit a doctor before doing some type of workouts (especially with the small slopes exercises)

10. This point corresponds to you! There’re tons of simple and elaborated exercises to begin and to stay in fit. Which ones do you do normally?

Hope this article is useful for you!


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Tree: Photo Credit by Β§ Mary Β§


Gera is a techie & foodie passionate about how to succeed in social media.
He focuses also on successful blogging tips and food connections.

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Thanks, Gera! I am going to try your knee exercise today. If there is one part of my body that still hurts a bit after a good run, it's my right knee! Your exercise is one I've not yet tried. Then… ice cream! LOL!


Thanks for these tips Gera! I followed along with the first couple exercises πŸ™‚

The Duo Dishes

Good tips for everyone who spends the day in a seat. πŸ™‚


great tips Gera! also stretching is important after every workout, it helps the body recover a lot more effectively.


Thanks for the great tips. I really need to get back to my workouts – I've been slacking lately.

Carolyn Jung

All great reminders, especially for so many of us who now spend hours hunched over the computer. No wonder we ache at the end of the day.


Gera, thank you very much for the health tips!

Rosa's Yummy Yums

Great tips! Thankfully, I very seldom have such problems… Sitting all day long is so bad for the health and yet most of us can't avoid it (we have to work)!



Deeba PAB

Well written Gera…it's a nice set for the sedentary ones amongst us!


Definitely need these tips, considering how many baking thing I have been doing lately. Thanks dear!


Great points. One trick that works great for me to strengthen my ankles is to pretend that I have a pen between my toes and am spelling the alphabet, so I write the alphabet – all the letters with my toes. My ankle is usually a bit sore by the end.


Seriously, these are really good tips! Thanks for sharing them, Gera! I wish there're also pictures that can show the movement. Well, my biggest problem right now is my right heel, it hurts when I use it for walking.


Great easy tips! Thank you Gera for all these. After reading this, I can't complain about lack of time anymore. Actually, I love walking and instead of getting on a bus or driving, I try to walk everywhere I can. Now I'll sometimes walk backwards and stop breathing for some seconds. Hope noone laugh at me:)


Gracias! Great tips! I don't have time to go to the gym anymore πŸ™‚


great tips! I'm poor at self discipline πŸ˜› so I took weekly yoga lessons πŸ™‚


The knee exercise often & slowly done is excellent for this, much better while eating an ice cream πŸ™‚

Great! Hope these exercises will help πŸ™‚

Totally with you, stretching is very important also πŸ˜€

@The Duo Dishes
In a seat and with your delights near you is potentially dangerous πŸ™‚

Happy you like them! Some workouts are always good πŸ™‚

@Carolyn Jung
I think that the majority are hunched in front of a computer (including myself) from time to time πŸ˜€

Glad you like them Kenny πŸ™‚

@Rosa's Yummy Yums
Yes work can be sometimes unhealthy but it's necessary πŸ™‚

@ice london gifts
Thanks for stopping by and have great days on London πŸ™‚

@Mihaela Lica
No, you can eat the KFC sandwich but the exercises should be repeated many times hehe πŸ˜‰

@Deeba @Passionate About Baking
A little of movements lets us to eat more, wonderful, right ? πŸ˜‰

With your cakes I need several sessions of running! but worth πŸ™‚

You can Olga! Only alternate your walk with 1 minute of a slow run and increase the time of running successively πŸ˜€

Excellent point I've never tried this one! I'll try it and see what happens πŸ™‚

I know with pictures is better but the post never will be ended! Hope you'll be ok soon πŸ™‚

Walking is a great exercise and for free! Walk backwards and stop breathing for some seconds will improve other type of muscles. When I do, some people look bizarre LOL! πŸ™‚

Gracias a ti! You don’t need to go to gym to do these exercises πŸ™‚

Yoga is an exceptional workout too πŸ™‚


gera thanx for the helpful tips!! ill try to follow some of the exercises! hehe.. have a great weekend!


Nice read Gera. I am the one who hates to exercise πŸ™‚ … don't mind outdoor walking & working.. but no workout for me. Don't mind healthy diet & do it all the time.. i ahve carpel tunnel.. a bad wrist:-(


Thanks Gera by the tips, thanks by sharing! gloria


This is just what I needed. I work for 9 hours. Then I cook in mornings and evenings. So the whole day becomes so hectic and leaves me tired at the end of the day with pain in back most of the times. You have written a superb helpful post.

C.G. the Foodie

After falling down the stairs about ten days ago, this is a perfect article for me!

Mitch Ribak

Its important to eat healthy and at the same time do some workout as well. Without workouts or exercise our muscles are not going to be at its best form so its vital that we eat and workout healthy.

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