Finding time for exercise can be a challenge. Ideally, we should be getting 30 minutes of moderate exercise five times a week. But how can you squeeze that into your already busy day? Family medicine physician Rachel Brown, MD, Prisma Health–Midlands' medical director of Health and Wellness, provides some exercises you can fit into your schedule.
- In the morning, do 10 squats while you brush your teeth. While at the breakfast table or in the car, do 10-20 seated crunches. Going up and down stairs 2-5 times can help you squeeze in some cardio.
- During the day, do high knees for 2-5 minutes, followed by 10-20 glut squeezes in your chair and 10-20 push-ups against a wall, table or desk.
- In the evening, do 10-20 walking or regular lunges, 10-20 frying pan dead lifts, 10-20 triceps pushbacks using canned goods, and five counter planks for 15-30 seconds.
- Before bed, do some scissor kicks during commercials.
Dr. Brown said that even 200 steps an hour can keep you healthy. “If you have a desk job, get up and refill your water bottle, take a walk down the hall, or simply get up and stretch your neck, back and hamstrings,” she said. “If you're worried about getting your work done and don't feel you can stop, remember that after short breaks, we are up to 50 percent more productive than before we paused to take care our ourselves!”
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