I’ll give you some small movement strategies, as well as my favorite combo moves that get your heart pumping and all your muscles working.
Strategies for adding small movements: make small little changes that are sustainable for you in your busy life.
- Do your computer work from the floor, which requires lots of movement through your hips to sit on the ground or a bolster and shift positions every 15-30 minutes.
- Add in 5-minute walks outside 3x/day
- Do calf raises while brushing your teeth
- Deep squat to work on your ankle/hip/knee mobility while your coffee is brewing
- Work on the Wordle while you balance on one leg
- Put your hands on the top of the door frame as you step through for a great chest stretch
- Fold from your hips and reach your tailbone to the sky for a hamstring stretch
Just move where you are with what you have. Invent new exercises!
10 Minute Full Body Workout
My favorite combo moves that target legs, arms, core, and coordination: if you run through all of these in a circuit, it should take you about 10 minutes total. Do 10 reps of each for the first round, then repeat that 2 more times! (and your 2 other rounds can be at a later time during the day. Research says every minute of activity counts, it doesn’t have to be a all together to make a difference. You’re welcome. 🙂)
- Squat press 🏋️♀️: grab dumbbells, a weighted ball, kettlebell, or your kid 😆 and hold near your chest or at your shoulders as you squat, then press overhead as you stand up. Challenge yourself with a weight only on one side, but be sure to alternate so you don’t walk in circles when you’re done. 😉
- Lunge get ups: start standing, step back into a lunge, lower all the way down to the floor and come to a deep kneel, sitting on your heels. Work your way back up again in the same way, and make sure to alternate legs. Bonus if you’re holding something that’s heavy and can keep the knees from knocking inwards.
- MovNat’s Prone Get up: watch it here.
- Half kneeling chop with weight or a band: watch one example here. Make sure to do both sides!
- Negative pull ups: jump to a pull up, or use a chair to get into the top position, and then s l o w l y lower yourself back down. This is a great way to work your way up to a pull up! 💪
What moves do you add in throughout your day? What would you add to this list?