Monthly Archives: September 2013

vacuum lunges exercise

Vacuum lunges – quads, glutes and core workout while cleaning

Vacuuming burns about 250 calories per hour but you can make this task even more effective by changing the way you move around when you vacuum.

Lunges are a great exercise for your glutes (butt), quads (thighs) and core (abs). Plus they fit really well together with vacuuming.

vacuum lunges exercise-

Nel is doing lunges to exercise his butt and legs while vacuuming. How metro of him!

A lunge is a position where one leg is positioned forward, with the knee bent and the foot placed flat on the ground, while the other leg is positioned behind.

It’s quite easy to do lunges but a couple of things to pay attention to are:

  • Keep your abs engaged during the entire exercise.
  • Keep your back straight.
  • Form a straight line from your bent knee to your shoulders.

To return to a standing position push yourself back up again using your front leg.

  • It is ok to allow for your front knee to go past your front toes.
  • Try not to touch the ground with your back knee.

Take long deep steps as you vacuum and slowly move forward and feel the burn in your thighs and butt.

I also have to add that I deliberately chose Nel (a man) for this illustration. In our house I also do most of the vacuuming.

Here’s a video about how to do proper lunges.

exercise in front of tv commercials

Turn 5 hours a week of wasted commercial breaks into exercise

The average person watches TV commercials for 10 full days in a year. What if all that time was turned into something more constructive, say exercise?

exercise in front of tv commercials

TV commercials makes for 8 minutes of great exercise opportunities per hour.

Some stats: The average person spend about 34 hours a week watching TV. The average time we are exposed to commercials is close to 8 minutes per hour (during prime time that figure goes up to almost 14 minutes). Just to be conservative well do our math based on 8 minutes.

8 minutes per hour adds up to almost 5 hours per week. That’s 10 full days in a year! The point is that it’s an insane amount of time when added up, and we’re wasting it watching commercials. If we were to spend that time exercising we would have ourselves one heck of a workout program.

Crunches, dips, lunges, bike exercises, plank, stretching, push-ups and squats are some great exercises that are all well suited to do in the couch in front of the TV.

The key to fitting Nano Workouts into your lifestyle is to identify situations you often find yourself in and try to think constructively how you can turn them into something active. When sitting in the couch at home in front of the TV is exactly one of those situations.

You can also check out the couch section for even more exercise you can do at home in front of the TV.


The Chinese secret of living to be 100

A little string of villages in China have cracked the longevity code. Here’s how you live to be 100.


Centenarian riding a bike

Chengmai, China. Within a population of just over 500.000 there are moe than 200 people at an age above 100. This is one of the highest density of centenarians in the world and it seems like these people have cracked the code to lengevity.

Outside of China there are other clusters of longevity which includes Cuba, the islands off Greece, Japan and a couple of other. Now what do the people in Chenmai and these places have in common? Besides from living on a primarily plant based diet and having strong family bonds, they all live a lifestyle which requires physical activity. No they don’t go to the gym but they get their daily exercise from how they live.

“I’ve never done any exercise, except hard farmwork,” said 86 year-old Wang Kailu, who lives in a simple concrete shack with his wife Wu Aihe.

Now you might have guessed where I’m heading with this; We should do what the people who live the longest do and try activate ourselves throughout the day instead of just hitting the gym once or twice a week. Exercise shouldn’t be binary. This was also proven by Dan Buettners in his research about blue zones where the number one key to longevity is to move naturally.

Try to include Nano Workouts in your daily routine and you will both feel better but also live longer.

Source: Tom Hancock (AFP)