Written by Mary Ellen Coffey
We know it's not only difficult to plan the time for exercise, but sometimes it's harder to find the energy to do it. Especially when you spend the majority of your day at work, and, or taking care of your family's needs.
Considering your schedule, possibly it's just not practical for you to exercise first thing in the morning, and by the end of the day you have nothing left, so exercising may be the last thing on your mind.
But, it's during these busy times in your life when it's important for you to make the time, and take care of yourself physically as well as mentally. Could that sound selfish? To take time for yourself when you have so much to do?
We've all been there, and it's not selfish. Taking care of yourself is not only necessary, but a priority. And exercise should be at the top of your list.
Here's five simple exercises you can do to increase your strength and energy throughout your busy week. You don't have to do them all at once to receive the benefits. You can spread them out during your day.
The important thing here is to just get them done. These exercises are simple, practical, and doable. Circuit through one to three times. Aim for two to four times per week to help you develop body awareness and base strength.
Do each exercise for 30 seconds then rest 15 seconds and move on to the next exercise.
Squats Butt back as you squat (sit) down, thighs at least parallel to the floor, keep your chest and eyes forward, push thru your heels to stand up, and squeeze your butt cheeks together tight at the top, yes that matters!
Pushups On your knees, or hands on a counter, or the floor, anyway you want, it's all good! Hands are shoulder width apart or slightly wider. Keep your elbows close to your body as you drop down. The core stays tight as if bracing for a punch. Push yourself back to starting position.
Reverse fly squeeze Stand tall with good posture, arms out straight in front of your body shoulder height, palms up. Keep your shoulders down and away from your ears. Arms stay straight while bringing them backwards and squeezing your shoulder blades together.
Plank knee touch Plank position on forearms, body is straight from shoulder to ankle. While staying in the plank position lightly touch knees to the floor, and back up to straight plank position. Try to keep your butt tight.
4 pt superman 4 point position. Knees and hands on floor, knees under hips, hands under shoulders, back flat and parallel to the floor. Straighten your right arm reaching forward as you straighten your left leg back pushing thru your heel. The hips stay pointed towards floor, reach and stretch, alternate right side and left side.
This workout is geared towards those having difficulty establishing an exercise routine. When time is tight this is a perfect way to introduce exercise movement into your days. You can do this exercise routine at work or home. If doing this workout at the office you don't have to worry about getting sweaty or uncomfortable since these are simple bodyweight movements that are not overly exhausting, but that doesn't mean they are not effective. A little bit here, and a little bit there benefits you more than you realize.
Before you know it you'll be exercising regularly, and enjoying the many health benefits that come with having a consistent exercise routine.
Useful practical information and a workout or two...