Post-Party Survival Plan

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Get Back on Track With Exercise

Exercising may be the last thing you feel like doing the morning after a night of partying. But a light workout is just what you need, according to exercise physiologist Carol Espel, general manager of Equinox Fitness Club, in Scarsdale, New York. "Because exercise stimulates your metabolism and heart rate, it speeds the process of flushing away alcohol and extra calories," she says. Within 10 minutes, you'll feel more alert and energized. Here's an easy routine that makes an ideal warm-up for a short walk in the fresh air.

Squats

Do 10 to 20 mini squats.

How-tos: Stand with feet slightly wider than hip-distance apart and slightly turned out. Bend knees and hips as if lowering yourself to sit in a chair -- but go down only halfway. Return to standing position and repeat.

Jumping jacks

Do a set of 10 jumping jacks, followed by a set of 10 split jacks.

Split jack how-tos: As in cross-country skiing, alternate bringing the left foot and right arm forward while the right foot and left arm go back.

Crunches

Do two sets of 10 repetitions of crunches.

How-tos: Lie on your back on an exercise mat or rug with knees bent, pressing the small of your back into the floor. Place hands behind head. While exhaling, slowly curl up, just clearing your shoulder blades.

Stretches

End with a stretch for your lower back and hips.

How-tos: Lying on your back, pull both knees toward chest and allow your upper spine to "melt" into the floor. Hold for 30 seconds. Next, extend arms straight out at sides with palms down. Let both knees fall to the right and turn your head to the left. Breathing in through the nose and out through the mouth, take four deep breaths. Reverse sides and repeat. Finish by bringing knees back to center.

Continued on page 4:  Post-Binge Dos and Don'ts

 

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