People often avoid physical activity because it seems like a huge time commitment: running five miles, getting to the gym and then working the circuit or committing to an hour-long yoga class. It seems like a lot to cram in, several times a week, on top of work and family and friends and all of the other things in your life. But being active doesn't necessarily have to mean running a marathon. Research increasingly demonstrates that even little workouts can make a big difference when it comes to both your weight and your overall fitness level.
A recent story over at RealAge says that mini workouts such as sprinting on exercise bikes can help lower blood sugar and improve insulin function - even if the total exercise time topped out at less than 10 minutes a week - which can ultimately lowers your risk of diabetes. And a recent Globe & Mail story focused on high-intensity, four-minute interval training (originally developed for Japan's Olympic speed-skating team) geared at new moms trying to shed postpartum weight.
The point?
Every little bit helps when it comes to your health. For short bursts of cardio, you can try running up and down the stairs, jumping on a trampoline, doing jumping jacks, sprinting on an exercise bike, jogging on a treadmill, marching on the spot, skipping rope, or anything else that gets your heart pumping. Fitness expert Kathleen Trotter also offers these five quick activities that can easily be incorporated into your day:
1. Chair Squats - Core and entire lower body, with primary focus on using the butt muscles
Stand with your feet shoulder with apart and parallel. Have a chair behind you. Keep your shoulders back and belly button drawn towards your spine as you bend at your hips and sit back towards the chair. Hover one inch above the chair. Concentrate on your butt muscles to hold you in that position and then use those same muscles to stand back up. Repeat 10 times.
2. Bridge and "March" - Core, hamstrings and glutes
Lie on your back with your knees bent, your feet flat on the ground and your arms by your side. Take a deep breath in, and as you exhale, try to imagine pulling your belly button to your spine and engaging your lower abdominals (the feeling should be similar to sucking in your stomach when zipping up a tight pair of jeans). Inhale again, and as you exhale, lift your hips off the ground. You want to feel as though your butt muscles are making your hips lift and you want to continue to engage your lower abs. Hold your hips up, keep your pelvis stable and lift your right arm and left heel off the ground. Lower your right arm and left heel. Switch and lift your left arm and right heel. Lower your left arm and right heel. Lower your hips. Repeat 8-15 times.
3. The Bird Dog - Lower back muscles, core and glutes
Get onto all fours with your hands directly below your shoulders and your knees hip distance apart. If you are new to exercise, perform this exercise on the floor. If you feel like you want to challenge your balance, perform this exercise on a bench. Place a water bottle or a pilates ball in the small of your back. Without letting the ball or water bottle fall off, straighten your right arm and left leg. Keep your pelvis level and engage your core. Continue for 10 reps and then switch and repeat on the opposite side.
4. Push Ups - Chest, shoulders, triceps and core
Bring your hands underneath your shoulders, slightly wider then shoulder width apart. Come up into a plank position either from your knees or toes. Do not let your back arch or your butt go up in the air. Keeping your body in one straight line, bend your elbows and slowly lower your chest towards the ground. Exhale as you engage your abdominals and push your body back to the start position. 10-15 reps, 2-3 sets
5. Plank and a Row-Core, shoulders, back and biceps
For this exercise you need a soup can (if you are at home) or if you are at work use a light office supply (like a paper weight). Come up into a plank position on your hands. Keep your arms straight, palms directly under your shoulders and be up on your toes. Your body should look like a straight line. Hold the soup can in your right hand. Keeping the rest of your body perfectly still, row your right elbow up beside your ribs. Try and do the row with the muscles around your shoulder blades. Do 8-10 reps on your right arm and then switch and repeat on the left side.
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