You know exercise is important to your health. It helps you feel better physically, gives you energy, and helps you deal with the stress of your busy life. But what do you do when life gets too busy to take an exercise class, go for a run, or get to the gym? It’s easy to start skipping exercise when life gets busy, but that leads to less energy, and aches and pains cropping up. This makes you feel like exercising even less, and leads to a downward spiral. That means that finding time to exercise when life is busy is even more important.
If you can find 8 minutes, you can maintain your strength even on your busiest day. Exercise doesn’t have to take lots of time. In fact, your 8 minutes don’t even have to be all together. You can break them up throughout the day. Doing one exercise for one minute every hour while at work counts just as much as doing 8 minutes of exercise after the kids are in bed and before you collapse on the couch. The following exercises use your body weight for resistance, so you don’t need any equipment. They also use many muscle groups at onces so you can maintain strength in your whole body in a short amount of time.
The plank; Lying on your stomach, with your forearms on the ground, elbows under the shoulders, and arms parallel to the body. Toes tucked under, engage your stomach muscles and lift your body up. Hold for 20 seconds, rest 5 seconds, and repeat 3 times.
Push up; (do on your knees if you need an easier version). 20 seconds of push ups, 10 seconds of rest and repeat.
Quadruped - Start on your hands and knees with your hands under your shoulders, and you knees under your hips. Lift and reach with one arm and the opposite leg, maintaining a stable core. Hold 10 seconds and repeat on opposite side. Repeat 5 times.
Bridge; Lying on back, with your knees bent, engage your abdominals and lift your hips. Hold 20 seconds, rest 5 seconds, and repeat 3 times.
Lunge; Stand tall and take a large step forward with the right leg, shifting your weight forward. Lower your body until the right thigh is parallel to floor and your right shin is vertical. (do not let the knee shift past right toe). Return to the start and repeat on the other side. Repeat 20 times.
Squat to heel raise; Feet shoulder width apart, core engaged and arms raised high above the head. Perform a squat and return to standing then rise onto your toes. Repeat 20 times.
"Before I started coming to A2 I was always tired and could barely pick up or carry my grandchildren a ½ block. After the first 6 weeks of working with Kristi I got a big surprise when I took my grandchildren to a festival and carried the youngest 4 blocks before she woke up enough to walk. I then picked her up and put her on my shoulders so she could see better without effort. I was amazed at how much strength I had gained in a short time. I continue to see improvement in my strength and I’m no longer tired all the time."
"I never thought I’d love PT, but now I do! I’m so appreciative that my first Pt experience has been with the most attentive and patient people possible. I’m thrilled the progress I’ve made and feel confident in my ability to continue improving at home. A huge thanks to the entire A2 team for being so welcoming and understanding. I truly can’t offer any recommendations, as you guys have a great thing going. (except for maybe more fruit infused water. Thanks again!"
− K. Paulson
"William and I have been working out with Kristi on Saturday mornings for months now and we love it! We find the couples training so beautiful physically, mentally and relationally. Kristi not only challenges us with cardio and lifting but has introduced us to exercises that relate to balance and stretching. As we enter our 60’s we appreciate these balance routines and can see how it benefits our daily lives. I can’t tell you how many times I’ve heard William say, “I am not doing that, that’s a girl exercise!” and then later he’ll say “wow that was harder than I thought” or sometime that week he’ll bring up an exercise we do on Saturday and how it benefited him that day! Most importantly we have blast encouraging each other, competing with each other and having fun! We appreciate A2 and Kristi for providing a space for us to stay fit and have fun. We wish you all much success! Thank you"
− Pam and William