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Make Moving a Habit With Exercise Sprints

By Sandy Schroeder

Don't put off exercising. Just do it in many short sprints. Surprisingly, health researchers are now recommending exercising in 5- to 10-minute bursts. Whenever you have an opening, slide in some jumping jacks, simple stretches or running in place exercises 

Once you establish exercise sprints as a habit, you will probably come up with many more favorites that you can do wherever you are. Then you can target the areas that are needed the most. Think about what your body needs and pick a few favorites in this top to bottom selection. 

  • Counter planks 
  • One-legged stands 
  • Side-to-side full body stretches 
  • Head and neck circular rotations 
  • Up and down chair squats 
  • Ankle rotations 
  • Overhead reaches or downward bends 

What the Benefits Can Be 

You may be amazed at the results.

  • Increase energy throughout your body 
  • Improve heart health 
  • Support mental health 
  • Stimulate brain health 
  • Promote longevity 

Try This 12-Minute Workout suggests these exercises to build balance, strength, stability and range of motion. Use an exercise mat and add light weights if you want to. You can fit these in with the other quick sprints you are using.  

Bird dog - Start on all fours with shoulders over wrists. Pull the belly into the spine. Inhale and stretch right arm and left leg away from the body. Squeeze glutes and exhale as you lower arm and leg back to the mat. Repeat on the other side. 

Squat - Stand with feet about a foot apart. Move hips back and down keeping knees over heels. Separate knees from each other and then engage glutes to lift body back to standing.

Tree pose - Start in standing position. Feel weight on left foot as you bend right knee and bring right foot to left ankle, lower part of leg or thigh. Lift arms to shoulders. Then slowly lower leg and arms. Use a wall or sturdy chair as backup for balance if you need it.  

If these sprint exercises become a habit, share them with your family and keep looking for more. Planting the idea of moving more could extend to your family room with a stationary bike, treadmill, light weights and an exercise mat. You might add a bulletin board and encourage everyone to post their routines.  

When you are ready to move more, visit The Joint Chiropractic clinic near you. Find out about the personal healthcare plans and packages that eliminate the hassle of insurance. Walk-ins are welcome and clinics are available across the country when you are traveling. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Roseville, Calif.

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