HEALTH CENTER

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Quick and Easy Workouts for People on the Go by Hannah Uong

Hannah pulsePeople today juggle multiple duties and many are constantly balancing between busy careers, family, and health.  They tend to care for their children and/or spouse before attending to their own needs. Many may not realize that a lack of exercise will negatively impact them on a day-to-day basis and can affect their work performance and family lifestyle. Exercise not only slows down the aging process, but it also produces increased energy and mood-enhancing endorphins.

 

It’s extremely important to stay active and have a healthy diet, not only for your own well-being, but your family. Many people go from meeting the demands of their work to the needs of their family and they don’t have the time to exercise or think about themselves.  There are many clever ways to keep up with fitness during a busy day. It’s wise to keep the fridge stocked with healthy fruits and vegetables and snacks while minimizing junk food consumption in the home.  Additionally, cooking healthy home meals as often as possible will help to keep the whole family healthy.

 

For the moms busy people who have very little time, don’t fret- you don’t have to work out an hour a day to stay fit and healthy.  Just by squeezing in some quick 10-minute session workouts throughout the day or throughout the week will have positive health benefits.  Workout equipment is not necessary so you do not have to go out and spend a bunch of money on fancy gear. You can get a good quick workout using just your dining room chair or even a step on your stairs!

Here are some home exercises that anyone can do almost anywhere:

  • Chair Dips

Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 repetitions.

Chair-Dips

  • Chair Squats

Stand in front of chair, feet hip-distance apart, toes forward. Lean chest slight forward. Bend knees, tap (don’t sit!) bottom on chair, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps.

chair squats

  • Butterfly Abs

Lie on back and place soles of feet together, relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.

butterfly abs

  • Oblique Crunches

Lie on back, with knees bent. Cross left ankle over opposite knee. Place right hand and lift right shoulder toward left knee. Release down. Do 10 to 12 reps, then switch sides.

oblique crunch

  • Modified Push-Ups

Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps.

Push-Up-On-Knees_Exercise

  • Standing Hip Extension

Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.

hip extension

  • Step Ups

Place entire right foot on a stair or a sturdy platform, and step up with left leg. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.

step up

The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.