Fitness hacks for your fast-paced life

MANILA, Philippines – These days, we like everything fast: from our coffee, to our travel time, to our workouts. These daily tasks have been made more convenient for us through innovations like drive thru cafes, transportation network vehicle services, and workout apps.

In the middle of a busy day, you’ve got to find time for yourself too: a brief pause with no laptop screens to face, calls to make, and emails to send out. Make it a point to go into your personal zone and be kind to your body to ensure that you’re in constant fighting form.

A lot of people may say that they don’t have time to workout or get moving, but actually, you only need about 10 minutes everyday to insert a little bit of activity in your life. Try these three quick exercises!

Desk stretches

If you spend most of your time hunched over your desktop or laptop, you need to take a break every 30 minutes to an hour to just release some tension, especially in the shoulders, neck and back. Studies show that taking a sufficient amount of breaks will increase your productivity and make you a better employee. Here are some stretches you can do:

Shoulder shrugs and rolls

Lift shoulders up and down to relieve tension from the shoulders and neck. Hold for 3 to 5 seconds in each position and repeat 5 times or more as needed. Then slowly roll your shoulder forward, upward, and backward help relax the neck. Change direction after 3 to 5 rounds. Don’t forget to breathe slowly.

Side stretches

Lift your arms up above your head, with your shoulders away from your ears. Hold your left wrist with your right hand, and lean your torso to the right, stretching your left side body. You can gently pull on your wrist for a deeper stretch. Breathe slowly three times before switching to the other side. Repeat 3 to 5 times each side.

Back curls

Sitting on your chair, scoot a bit forward towards the edge of the seat. Lift one knee close to the chest while curling your back. Hug your knee and stay here for 3 slow breaths. Repeat on the other side. You can do 5 reps each side to stretch your back and neck.

Wrist stretches

Typing on a keyboard and writing down notes is no joke – your wrists needs some TLC too. Rotate your wrists in both clockwise and counterclockwise directions from time to time. You can also flex your wrists and hold by your fingers for 10 counts for a deeper stretch.

Meditation

Getting some headspace, especially in the morning, can do wonders. Meditation is a powerful tool to start your day right or get you back on track.

There are plenty of guided meditations online. Just put on your headphones and zone out for at least 10 minutes a day. You may not feel the difference in an instant, but consistently practicing mindfulness will take you a long way.

Bodyweight exercises

Most people may not have time to head to the gym before or after work. Maybe even their weekends are reserved for family time or rest. The best way to just squeeze in a workout is right at home with no equipment needed. You can do it in the morning or evening.

Here are some suggestions to get your heart pumping. Do 3 sets of 10 to 15 reps with 1 minute rest in between sets. Allot at least 30 minutes for this session. 

Do the following:

• Jumping jacks
• Body weight squats
• Lunges
• Donkey kicks
• Push ups (modified version if beginner)
• Burpees (with or without a push up)
• Plank (30 seconds)

Feel free to modify and change up the routine as you see fit for your body! Just make sure you wear the right shoes and wear clothes made out of breathable fabric to avoid injuries and feel comfortable all throughout.

Fitness is much like paying for our expenses – you’d want it to be convenient and not eat up too much of your time, so you can focus on more productive activities. That’s why going cashless is big these days –  it helps you avoid the hassle of bringing large amounts of cash or long lines in ATMs.

Even applying for a credit card takes less time than it used to – you can now fill out forms and submit requirements online. With Citi, the process only takes 15 minutes!

A new credit card just might encourage you to adopt a regular fitness routine, too. Once approved, you can use your card to make a single-receipt or accumulated purchase worth P20,000 within 60 days from card receipt, and you get a pair of shoes or any item of your choice worth P6,000 from Nike Stadium or Planet Sports.

If you like things fast, then consider these tips to get the blood flowing or the heart pumping. Tying in convenience and productivity doesn’t need to be complicated. All you need is the right mindset – maybe the right pair of shoes to go with it. – Rappler.com

Apply before October 31, 2017 to get the exclusive perks from CitiPhilippines. Terms and Conditions apply. Visit Citibank Online for moreinformation.