(407) 887-9749 Toll free (866) 848-1346 info@motionz.health
8 Simple Exercises Everyday that You can Still Fit In to Stay Healthy.

8 Simple Exercises Everyday that You can Still Fit In to Stay Healthy.

by | May 17, 2021 | Exercise Tips

Are you thinking that you don’t have time to fit exercise into your busy lifestyle? Well, think again! Here are 8 simple routines that are easy to do and – best of all – they don’t take much time. Just spend 10 minutes or less on these easy activities and a new, healthier lifestyle will be yours!

As always, be sure to check with your doctor before starting any new exercise routine.

 

therapist treating woman's back pain

*****Major Back Pain Relief In Just 16 Minutes?******

⇐  (CLICK HERE TO LEARN HOW!!!) ⇑

Surely you can fit these fun, healthy activities into your busy life:

  1. Jump rope. If you haven’t tried jumping rope lately, now is the time to give this fun and invigorating exercise a try. Purchase a jump rope or fashion your own from any sturdy piece of rope. Start slowly and gradually increase both your speed and intensity. This heart-healthy exercise can be performed a few times a day for maximum exercise benefits.

» Read: 9 Fitness Tips While Gardening « « «

 

  1. Climb stairs. Did you know that staircase in your home or workplace is actually a mini-gym in disguise? Take advantage of this exercise opportunity whenever you have a few extra minutes to spare. Climbing stairs builds strength and gets your heart pumping.
Main Sales Page

LOWERS THE ENERGY COST OF GETTING SOLAR PANELS BY 85%!!!

  • Listen to music or an audiobook while going up and down the stairs. Before you know it, you’ll be looking forward to your climbing sessions!
  1. Dance to the music. Don’t be shy! Turn up your favorite music and dance with abandon! Dancing is not only fun, but it’s also a terrific form of exercise. Professional dancers are more fit than many professional athletes!

 

  1. Bounce on a mini-trampoline. No doubt about it. Trampolines are just plain fun! Mini-trampolines can be purchased at many chain stores, sporting goods stores, or online. Pull out your trampoline and spend just five minutes jumping away. You may enjoy this exercise so much that you’ll increase the amount of time you have available for your exercise routine.

Many mini trampolines such as this one are available on Amazon. Always observe caution however, make sure the trampoline is secure. You don’t want to end up on the floor with a sprain or at worst, a broken bone!

 

  1. Quick calisthenics. Everyone has, at one time or another, practiced calisthenics. Now is the time to remember those lunges, knee bends, and jumping jacks of days gone by! Finding just five minutes in your hectic day to practice one or more of these calisthenics exercise routines can make a big difference in your health.

  1. Lift weights. Many exercise routines neglect that all-important need to increase upper body strength. Lifting weights solves that problem. Depending on your size and fitness level, choose the amount of weight appropriate for you. Start with lighter weights, and as you spend time on a daily routine, gradually increase the amount of weight you can handle.

 

  1. Walk faster. Will you be walking the dog later today? Or perhaps walking from your car into the shopping mall? Picking up your walking speed will also increase your fitness level. Walking of any kind is always a good thing, but walking faster enhances the exercise benefits you receive from it.

 

 

  1. Practice balance. Part of any healthy lifestyle is having a good balance. The more you practice, the easier it is to maintain balance not only in your exercise routine but also in your daily life. Practicing balance requires only a few minutes a day and best of all can be practiced anywhere with no special equipment.

Stand a few feet from a wall, kitchen counter, or other supporting structure and raise one foot off the ground. Hold this for 5 – 10 seconds.  Maintain balance as long as you can. Repeat with the other foot.

  • As seen in this picture, place one foot forward, the other foot in the back. Raise your arms as seen here and hold the pose for 5 seconds or more, maintaining your balance. Alternate with the left and right foot to strengthen both legs.

There are many more exercises you can do to improve balance. for the purpose of this short article, let’s keep it simple. But you get the idea. Tai Chi is a great exercise to improve balance. I have always recommended this exercise that is great for wellness. Yoga is an excellent exercise for promoting balance as well.

 

  • With daily practice, you’ll notice a gradual increase in the amount of time you can keep your balance.

By following just a few of these simple and quick exercise routines, you’ll be on your way to a healthier and happy lifestyle. Don’t wait for tomorrow. Start now!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

(To order an expanded and detailed article on this topic for your website, magazine, periodicals, newsletters, or  organization from 1k to 5k words, contact author.)

 

Avoid Overuse Injuries: Top Tips

Avoid Overuse Injuries: Top Tips

by | Dec 18, 2019 | Uncategorized

Say Goodbye to Overuse Injuries 

Overuse injuries from exercise, running or intense physical activity can cause overuse injuries.

Exercise is one of the best things you can do for your body and mind, but it can cause two kinds of injuries. You’ll notice major trauma like a sprained ankle or dislocated shoulder immediately, but other damage builds up over time.

⇒ ⇒ ⇒ How Biofreeze Can Help with Pain Relief

Stiff legs or sore elbows could be overuse injuries that usually come from working out too often or too intensely. You may not see any visible signs, but your muscles and skeleton still need healing.

⇒ ⇒ ⇒  How To Say Goodbye to Heel & Foot Pain: Top Tips

 Try these tips that will help you stay active and speed up your recovery when you do suffer an injury.

 Preventing Overuse Injuries:

  1. Schedule rest time. Your body grows stronger when you give it adequate time to heal in between workouts. Overuse injuries are a strong message that you need to take a break.

  1. Vary your workouts. Repetitive movements put more stress on your body because you keep using the same parts in the same ways. Try alternating exercises. If you’re a parent, keep in mind that children can be especially high risk if they over-specialize in one sport while their bodies are still developing.

  1. Change your equipment. Do your running shoes fit? Properly sized gear appropriate for your sport can help keep you safe.

  1. Consult a trainer. Precise alignment is another consideration. Study videos or work with a specialist who can teach you how to squat or pitch a softball correctly.

  1. Build up gradually. Avoid trying to do too much too soon. Adding 10% a week to your strength exercises, distance, or speed works for most adults.

  1. Warm up. Gentle movements prepare your body and mind for what’s ahead. Roll your shoulders and walk around for a few minutes before doing more challenging activities.

  1. Stretch your muscles. Complete your workouts by training for flexibility. Target your stiff spots and hold each stretch for a few minutes.

  1. Listen to your body. Structural issues or medical conditions can make overuse injuries more likely. Take extra care if you have flat feet or you tore your rotator cuff last winter when you were shoveling snow. Stop doing any activity that causes pain.

Treating Overuse Injuries:

  1. Take a break. Proper rest is essential for both prevention and treatment of injuries. It’s the first step in the standard RICE formula that you may have heard of. RICE stands for rest, ice, compression, and elevation.

  1. Apply ice. Ice packs are most helpful when used early and often. During the first couple of days after an injury, they can dramatically reduce swelling and discomfort. To protect your skin, use a covered ice pack or wrap a bag of frozen peas in a towel.

⇒ ⇒ ⇒ How To Manage Foot & Ankle Pain

  1. Wrap it up. Elastic bandages also cut down on swelling. Limit their use to no more than 2 days in order to restore the normal blood flow necessary for healing.

  1. Elevate the area. Try to keep your hurt arm or leg at or above the level of your heart. Prop them up on a pillow while you’re watching TV or working.

  1. Relieve pain. Anti-inflammatory medications like aspirin, ibuprofen, and naproxen may help. They’re available over-the-counter or in stronger prescription form. Follow the directions on the label and talk with your doctor if your symptoms last for more than 10 days.

  1. See your physician. Your doctor can recommend prevention and treatment strategies appropriate for your individual body. Talk with your health care professionals if home remedies aren’t working or you have any concerns.

Most overuse injuries can be prevented if you know the signs and take action promptly. Stay fit and active by giving your body the rest it needs and using proper form when you work out.

Pin It on Pinterest