​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​​​  ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​​​ MyTherapyPrograms.Com​​ ____________________________________________________________________________________

Solution Name: Increasing Endurance Training​​ 

SKU: IESOTPT

Solution Plan: ​​ 

 

Endurance exercises​​ include brisk walking, stationary bike riding, running, low impact aerobics, swimming, water aerobics, cycling or any exercise that makes you breathe faster and your heart to speed up.

Starting off easy:​​ 

  • Take the stairs instead of the elevator

  • Park farther away from the front door

  • Stand instead of sitting (this burns more calories)

  • Take a walk on lunch break

  • Walk or bike to a destination instead of driving

  • Sit on an exercise ball at your desk instead of a chair (this builds core strength)

  • Do stretches or ride a stationary bike while watching TV

  • During commercial breaks do​​ abdominal crunches, jumping jacks, push-ups, or simply get up and walk around

  • Take a 10 -minute walk in the morning and/or evening

  • Take your dog for a walk (if you already do this, try making the walk longer or faster)

  • Do squats or lunges while waiting for​​ your food to cook in the microwave

  • Try a few squats while brushing your teeth

  • Try calf raises while getting ready in front of the bathroom mirror

  • Take a walk when frustrated or bored (instead of eating)

  • Plant a garden

  • Maintain the garden​​ (weeding, pruning, etc.)

  • Go for a walk with a friend instead of meeting for coffee

  • Keep hand weights at the desk. Try biceps and triceps exercises while on phone calls

  • Turn on the music and dance around the house

  • Instead of making piles around the house, put things back in their place right away

  • Try to do light housework regularly

  • Wash the car by hand instead of the drive-through car wash

  • Take an extra walk through the grocery store aisles before checking out​​ 

  • Recommended 10,000 steps per day​​ 

 

 

 

 

 

 

Materials Required:​​ 

1.Hand Weights​​ 

Description: Giam Hand Weights​​ 

Link:​​ https://amzn.to/3b8eyWV

 

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