Easy Ways to Get Moving

Don't let a hectic schedule sideline your workout plans. Exercise, even in small doses, does a body good. The goal is to get you moving for a total of 30 minutes each day. Choose exercises from the following list -- you can mix and match them any way you wish to add up to 30 minutes per day.

 

5 Minutes of Yoga

Try these yoga poses to improve your balance and strength. Hold for 5 seconds and repeat each pose five times.
Warrior Two (shown at left)
Start with feet together, then step one leg back into a lunge. The front leg is bent while the back leg is straight. Press your back heel down and turn your back foot to a 45-degree angle. While keeping your abs tight, lift your torso up, extend each arm to shoulder height, and look out over your front hand. Keep your palms open toward the floor.
Chair Pose
Stand with feet hip-width apart. Raise arms overhead, palms facing each other. Exhale and sit back, as if into a chair. Keep your weight over your ankles as your chest moves forward.
Warrior One
Start with feet together, then step one leg back into a lunge. The front leg is bent while the back leg is straight. Press your back heel down. Lift your torso up and your arms above your head.

15-Minute Walking, Strength, and Stretching Routine

This three-step routine can burn up to 100 calories!
1. Walk or climb stairs for 7-10 minutes.
2. Chair-sit by standing up and sitting back down into your chair (use your arm rest to help you stand up and sit down if you need it). Perform 12-15 repetitions. (shown at left)
3. Stretch by holding onto a table or desktop for support and bend at the hips, pushing your buttocks back toward the wall behind you. Hold for 10 seconds.

Walk When You Can

Walking is the gold standard of fitness because it's safe, it uses more than 200 muscles, and anyone can do it. Plan a walking time in your schedule and stick to it. Aim to walk for 30 minutes each day. Start with a 3-5 minute warm-up, and increase your speed until you feel you're walking briskly. If you haven't been active lately, start with 10-15 minutes and add 2-3 minutes per session each week. End each session with a 3-5 minute cooldown of slow walking. In 30 minutes, you burn about 150 calories.

Stretch on the Go

Increase shoulder flexibility by reaching one hand behind your head to the center of your upper back. With the other hand, reach behind and try to touch your opposite fingers. Hold for 5 seconds and switch. Tip: If you have difficulty touching your fingertips together, hold a sock or rolled newspaper in your top hand and grab one end of it with your lower hand.
Stretch your lower back by turning your torso while sitting in a chair. Grab the side of the chair with both hands. Take a deep breath as you look over your shoulder. Twist as far as you can, then try it on the other side.

Exercise Anywhere in the House

This push-up strengthens the chest and triceps. Stand a little more than arm length from a kitchen counter or sturdy surface and place your hands on the edge of the countertop, shoulder-width apart. Bend your elbows and lower your torso, then extend your arms by pushing up and away. Keep your body straight from head to heels. Perform two sets of 10 repetitions.
While cooking at the stove, stand on one leg and raise your heel off the floor; hold for 10 seconds. Do 10 repetitions and repeat on the other leg.

Get More Out of Taking the Stairs

Instead of walking casually up the stairs, gradually increase your speed and the number of stairs you can take in 1 minute. Take two steps at once if you can do it safely.