Canyon Ranch (Massachusetts)
How's your day going? If you're like most Americans, you're busy from morning until bedtime with obligations, friends, family, work, play and a hefty to-do list that never goes away. You know that regular exercise deserves its place in your hectic schedule, but where do you find that extra chunk of time? There's good news: You don't need to do everything at once: Just the smallest bit of exercise, even five or ten minutes at a time, can give you the extra boost of energy you need for the day.
Of course, that's also the bad news: You don't have any more excuses to skip your workout.
The old way of thinking was that you need 30 minutes of exercise at a time. Now experts say breaking up a routine is fine, whether your goal is weight loss, health or prevention of chronic illness. Doing 15 minutes of cardio here, five minutes of abdominal work there - it's all good.
The New Workout: Quick & Effective, Using Minimal Equipment
The following quick routines work your entire body when you are pressed for time - and they can be done with minimal equipment - a stretch band or tube is all you need.
Strengthening
1. Pushups - Place your hands under your shoulders with your palms on the ground, keep your legs together and the balls of your feet on the ground, toes curled upward. In a straight plank position, lower your torso to the ground until your elbows form a 90-degree angle. Do three sets of 10. You can modify pushups by keeping knees on the ground and assuming plank position from knees up. If you have wrist problems, try doing pushups on your fists.
2. Seated rows - Sit on the ground with legs stretched in front of you. Place a stretch band around your feet and pull elbows toward torso in a rowing motion. Do three sets of 10.
3. Standing shoulder presses - Stand on a stretch band and hold the ends. Bring your hands up to your shoulders, wrists facing out, and press up over your head. Keep your back straight. Do three sets of 10.
4. Crunches - Lie on your back and keep your lower back flat on the ground with your hands behind head for support. Lift your torso using abdominals, not your neck muscles. Do three sets of 10.
5. Back extensions - Lie on your stomach with your arms stretched out in front of you. Lift arms, shoulders and head up like Superman and arch your back. Do three sets of 10.
Stretching
1. Spinal twist - Lie on the floor and place your right foot on your left knee. Using your left hand, gently pull your right knee toward the floor, twisting your spine and keeping right arm straight out to the side, hips and shoulders on the floor. Switch sides. Do this three times on each side.
2. V stretch - Lying flat on your back, lift your legs off the ground and grab the inner knees. Gently open the legs wider, feeling the stretch in the inner thigh. Hold for 15 seconds. Do this three times.
3. Side quad stretch - Lie on your side. Gently pull the foot of your top leg back toward your buttocks. Breathe and hold for 15 seconds. Do this three times on each side.
4. Calf stretch - Place both hands on a wall with arms extended. Lean against the wall with one leg bent forward and the other leg extended back with knee straight and toe pointed forward. Push rear heel to the floor and move hips slightly forward. Hold stretch. Repeat with opposite leg.
5. L stretch - Place your hands shoulder-width apart on a wall and your legs hip-width apart, stretch your hips back and bend your upper body down in an L shape, with your back perpendicular to your legs. Hold for 15 seconds.
6. Shoulder/arm stretch - Raise your arms over your head, then place one hand on your back and press the elbow down with your other hand. Repeat with opposite arm.
7. Open chest stretch - With one hand on each side of a doorway, lean into the doorway, opening up the chest and shoulders.
Fit for the Office
Even if you're cooped up behind a desk all day, you can exercise in the office without getting too sweaty. Taking a break now and then to indulge the body's need to move is good for productivity, too. You'll be refreshed, less tense and more focused if you stop work now and then to stretch and move around.
Chair stretch - Clasp your hands behind your chair, take a deep breath and stretch the shoulders back. Let the head fall back as far as is comfortable.
Abs - Sit on a big exercise ball while at your computer. It will automatically strengthen your core. That's all there is to that one.
Wall push-ups - With your palms flat against the wall at shoulder height and width apart, lean your upper body toward the wall slowly, and push yourself back. Repeat 10 times.
Neck/shoulder stretch - Standing with feet shoulder-width apart, tilt your head to one side and hold. Reach with the opposite hand toward the floor and flex hand - pulling the back of the hand toward you, palm parallel to the floor - for maximum stretch. Hold for 10 seconds on each side.
Standing lunges - Step forward with one leg and lower into lunge position, keeping abs in and the knee in front at a 90-degree angle. (Do not let the knee go past your toes - step out farther with the front foot, if necessary.) Push through front heel to rise. Switch legs. Do three sets of 10.
Work on posture. Sit up straight at your desk to strengthen your core and improve alignment, breathing and overall function all day long.
Remember, to avoid injury, pay attention to alignment whenever you exercise. Also, keep breathing and maintain the natural curves of your spine.
No excuses
So, you hardly have any time? That shouldn't stop you. Set aside 10 minutes between errands or business appointments to do a few exercises, go for a walk or stretch your deserving body. Take the stairs instead of the elevator; park across the lot and carry your groceries. Every little effort counts.
Even the smallest amount of exercise is beneficial. Take every opportunity to move and you'll reap real benefits.
