Many people are reluctant to start a fitness program or commit to a workout schedule that takes time away from family or work.

Here are four small things you can do to improve your health and fitness that don’t take much extra time;

• Be aware of your posture.  Sit up straight.  When you’re standing pull your shoulders back.  Don’t slump.
• When standing in line, waiting at the store pull your abdominal muscles in, belly button to the back bone, hold 5 seconds, release, repeat.  Don’t forget to breathe.  The deep abdominal muscles respond to time and tension.  This helps tighten your abs and strengthen your core.
• Park at the end of the parking lot and walk faster to get to your destination.  At least ½ hour of exercise is needed per day it doesn’t have to be all at once.  Studies show 3 ten minute sessions per day are just as effective.
•  If you are at the computer or doing any repetitive task take the last minute of the hour to stand and stretch.  Over use of muscles leads to injury, stretching them allows the muscles to lengthen, reducing the tension and decreasing the risk of injury.

You have to start somewhere to make lifestyle changes.  Start small and continue to make changes that will improve your health and fitness.

Joan Kirwan R.N., Certified Personal Trainer, Lifestyle Coach, Fitness Nutrition/Weight Loss Specialist. She can be reached at Snap Fitness in Oakland Township or via e-mail at j_k_kirwan@yahoo.com.