October 17, 2017

Little Bits of Fitness

Get Fit Quick Tip:

Lots of little bits of fitness add up to big health benefits.

You may not have a full 30 minute or an hour to devote to fitness, that’s understandable sometimes. So, do you have 5 minutes? 10 minutes here are there? Did an appointment or meeting cancel? Fitness is cumulative, so every little bit adds up to a stronger heart, lungs and muscles. Look around you during the day, do you notice ways to be active, more active? Take the stairs, park farther away from where you’re going, do balance exercises while standing in line, walk while waiting for an appointment, do range of motion when waiting, practice deep breathing, bike your errands, kick the soccer ball with your kids, romp with your dog. Every minute during the day of incorporating physical activity adds to your level of fitness. Keep moving!

Power Up your Pushups

Get Fit Quick Tip:

Power Up your Pushups!

Think of pushups as a moving Plank exercise. This exercise is as much about your core, as it is your upper body muscles. Keep your abs tight and body straight. Pull your shoulders down into your body and tuck your chin in. If you’re up for a challenge: Only push up half-way. Pause for one or two seconds, then immediately lower your body down into the next rep. For even more muscle work, do one set to fatigue (in good form) at the end of your workout.

 

*Consult your physician before performing exercise.

Make Jump Rope Your Go-To Exercise

Get Fit Quick Tip:

Jump Rope for your heart and your muscles!

Jump ropes are not just for kids! Jumping rope is not only a challenging cardio workout, but will challenge your muscles, agility and balance as well. Complete a 8-10 minute walking warm up. Start with 3-5 intervals of 10 jumps and build from there. Finish your workout with a 5 minute cool-down. Vary speed, change from one leg to both legs, from one jump to two with each spin of the rope.

 

*Consult your physician before performing exercise.

 

Take Your Planks Up a Level

Get Fit Quick Tip:

Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

 

*Consult your physician before performing exercise.

 

Add an Exercise Band

Get Fit Quick Tip:

Add an Exercise Band to your Lunge!

Hold both ends of the exercise band securely with each hand. Place your right foot on top of the band, so the band is securely under your arch. Step back with your left foot about 3 feet, so your right knee is directly over your right ankle. Bend both arms and hold the band into your body. Next, bend both knees and lower your body down toward the floor 10-12 inches. Straighten both knees to complete one rep. Do 10-12 reps with your right leg forward. To release, straight both arms and bend forward to put slack on the band, then carefully step off of the band. Repeat placing your left foot on the band.

*This exercise is for intermediate/advanced exercisers without injury considerations.

**Consult your physician before performing exercise.

Up for an Ab Challenge?

Get Fit Quick Tip:

Plank with Knee Ups!

Up for an ab challenge? Take your planks up a notch by adding this simple move. Begin in a regular front plank. Next, bend your right knee and bring your knee toward your chest. Maintain neutral spine and pull your belly button up. Then, extend your right knee, kicking your leg straight out behind you. Repeat 10 times, then release to your front plank. Next, repeat the same motion bending your left knee toward your chest. Do 10 times. Control your entire range of motion and maintain proper form.

 

*Consult your physician before performing exercise.

Build strong legs and core!

Get Fit Quick Tip:

Strong Legs and Core

Build stronger legs and a stronger core with this one move. Begin on your hands and knees. Place your hands directly below your shoulders, and your knees directly below your hips. Keeping your torso stable, lift and extend one leg so it is parallel to the floor. Lower your toes to the floor, then lift about 12 inches. Perform 10-15 reps lifting each leg.

 

*Consult your physician before beginning exercise.

Stretch It Out

Get Fit Quick Tip:

Seated Hamstring Stretch

After your run is a great time to stretch out your lower body. Begin seated. Extend your right leg straight out in front of you. Bend your left knee and place your left foot on the inside of your right knee. Lift your chest and bend forward from your hips. Hold for 10 seconds, then release. Repeat with your left leg straight out in front of you, with your right knee bent.

 

*Consult your physician before beginning exercise.

 

Quality-Control your Crunches

Get Fit Quick Tip:

Quality Crunches!

Do a quality-control check of your form while doing crunches.

Begin on the floor on your back with your knees bent and feet flat on the floor. Place your hands behind your head, with your elbows wide. Lift your chin off your chest. Slowly lift your shoulders up off the floor sliding your ribs toward your hips. You should feel the ab muscles engage. Exhale, and lift up 1-2 inches higher, that’s it. Pause at the top of your range of motion.  Inhale, and slowly lower your shoulders to your starting point, not all the way to the floor. Pause at your starting point. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

Do this strength exercise…

Get Fit Quick Tip:

Bridge for multi-benefits!

Do this exercise to strengthen your core, and lower body.

Here’s how to begin: Lie on your back. Place both arms straight along side your body, flat on the floor. Maintain your neutral pelvis position, then gently lift your hips up off the floor. Hold for 10 seconds, then release. Build to 10 reps.

 

*Consult your physician before beginning exercise.