Five Easy Strength Moves You Can Do When Time is Tight

​We know it is not only difficult to find time for exercise but often we lack the energy to get it done, especially if we work a full-time job outside the home and have a family to take care of.

But over time the absence of a consistent exercise routine will lead to muscle loss and decreased mobility which leads to an unfavorable quality of life.

But we can stop this from happening or slow it down drastically by adhering to a basic strength training and cardio fitness program.  

Below are five easy exercises to improve overall strength and body awareness which can be done in a short amount of time and when energy may be lacking. Include some cardio such as walking or hiking, or any activity you enjoy that will raise your heart rate a little higher than it normally is, it doesn’t take much effort to improve your fitness level and strengthen your body, the secret is consistency.

Do each exercise for 30 seconds resting for 15 to 30 seconds between exercises. Complete two to four rounds and aim for three to four times a week.  

Box Squats – Sit down on a chair and stand back up again, keep the chest forward and push through feet to stand up.  

Push Ups – On your knees or hands on a counter, or a full push up from the floor. Keep hands under shoulders and keep elbows at about a 45-degree angle.

Reverse Fly Squeeze – Stand tall with arms out in front of body shoulder height and palms facing up. Keeping arms straight move arms back and actively squeeze the shoulder blades together. Don’t let shoulders shrug during movement.

Plank Knee Taps – Get into a plank position on forearms, legs straight, keeping body straight bend knees and lightly tap knees to floor then straighten legs.
​
Four Point Arm and Leg Extension – Four-point position with hands and knees on floor and back flat. Extend right arm forward as you extend the left leg back pushing through the heel of the foot. Keep hips pointed towards the floor during the movement, alternate right, and left side.