Do you spend a lot of time at home, unable to go to the gym, do crossfit, go for walks or play sports?
Then most likely you’re sitting a lot and not doing much movement. To help prevent our bodies from seizing up, causing shortness in our muscles resulting in decreased range of motion in our joints and pain developing – it is important to maintain some levels of movement.
Here are some ways I do this and that you can develop or modify a plan that works for you.
During the morning, I do a short circuit and will be increasing times and repetitions as time goes on and maybe add multiple rounds.
- 30 Second Jog
- 10 Bodyweight Squats
- 30 Second Jog
- 10 Jumping Jacks
- 30 Second Jog
- 20 High Knees (10 per side)
- 30 Second Jog
- 10 Lunges (5 per side)
In the afternoon I go for a minimum of a 20 minute walk (walking trails) you can also do this around your neighbourhood.
During the evening, I do another circuit that is aimed more at the body’s core and looks like this:
- 30 Second Plank
- 10 Lying Leg Raise
- 30 Second Plank
- 10 Plate Twist (don’t have weights, use a book or anything else)
- 30 Second Plank
- 10 Lying Toe Touches
- 30 Second Plank
- 10 Glute Bridges (with 2 second hold)
- 30 Second Mountain Climbers
- 10 Glute Kickbacks (5 per side)
- 30 Second Wall Sit
- 10 Fire Hydrants (5 per side)
- 30 Second Plank
- 10 Supermans
If you don’t know how to do these exercises just do a search on Google or Youtube.
Caution – if you are not used to doing these types of exercises, start off with a short amount of time and repetitions, if you need a break – take it when needed. Drink water after your exercise or during if needed. By doing these types of exercises daily, you will be able to increase your time and repetitions and feel better too.
Also if is important to set alarms / reminders to get up every 30-60 minutes (even if it’s just for a minute)
