Stay On Track With 6 Quick Exercises
By Sandy Schroeder
Running short on time? Fit your exercise routine into your schedule with simple exercises from the Mayo Clinic that you can do at work or at home. Use these exercises during mid-morning or afternoon breaks at work and later in the evening at home. Once you start moving, you may be up for a quick run or short walk.
It takes five minutes to do a counter push-up, chair squat or lunge, which often becomes automatic.
Put chair squats to work - Before you settle into a project, stand tall with feet shoulder width apart. Bend knees, sit with hips back, chest upright and weight on heels. Then return to a standing position. Do not let your knees come together. Repeat 10 times.
Use your desk to do a push-up - Stand next to a desk or table and lean forward using arms for support. Bend elbows and slowly lower your body into a push-up. Then straighten your arms and push yourself back up. Keep your back straight. Do 10 times.
Do a one-leg stand - Improve your balance. Stand next to a wall or chair for support and balance on one leg. Hold, then lower leg and repeat on the other side.
Rise up on your toes - Stand up straight and rise up on your toes. Hold briefly, then lower back down. Move your weight to your heels and lift the balls of your feet. Use a chair or table to maintain your balance. Repeat 10 times.
Do a few lunges - Stand up straight with hands on hips and feet shoulder width apart. Step backward with the right leg and lower your body toward the ground in a lunge position. Hold, then lift back up to a standing position and repeat with other left.
Use your chair for push-ups - Sit up straight in your chair with hands on armrests. Straighten arms and lift your body up from the chair. Hold briefly and lower yourself back down. Be sure to use a sturdy chair. Repeat 10 times.
As you mix these exercises into your daily routine , you might consider carrying your sneakers with you for quick walks and bringing an exercise mat to work for short yoga sessions in your office. Move as much as you can wherever you are and feel the difference.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Coppell, Tex.