As part of The Big Reset this January, we are sharing quick and easy ways to incorporate more movement into your daily routine. Learn 5 simple exercises you can do while working at your desk, like shoulder rolls, leg extensions, and calf raises. We'll also give you 5 quick moves to try before getting out of bed in the morning, as well as 5 ideas for short activity bursts before going to sleep.
Small amounts of movement throughout the day can add up to big health benefits! Start your reset with these easy tips.
Here are 5 simple exercises you can do while working at your desk:
1. Shoulder rolls - Lift your shoulders up towards your ears, squeeze them together, then roll them backwards and down. Repeat 5-10 times.
2. Leg extensions - Straighten one leg out in front of you and flex your foot. Hold for 5 seconds, then lower and switch legs. Do 5-10 reps per leg.
3. Calf raises - With both feet on the floor, rise up on your tiptoes and squeeze your calf muscles. Hold briefly, then lower back down. Repeat 10 times.
4. Chair push ups - With hands on the edge of your desk or chair, keep your back straight and do 5-10 push ups. Modify as needed.
5. Desk chair twists - Sit up tall and twist your upper body side to side, getting a stretch through your core. Do 5-10 twists on each side.
Everyday Health has 8 ideas to bring simple movement into your day. Adding easy activities — as simple as standing up and stretching — can make a significant difference to your weight and well-being.
Here are 5 quick moves to try before getting out of bed in the morning:
1. Ankle circles - Rotate ankles clockwise and counter-clockwise, 5 circles each way.
2. Leg lifts - Lying on your back, lift one straightened leg up and lower. Switch sides. Do 5-10 reps per leg.
3. Child's pose - On your knees, sit back on your heels and reach arms forward, feeling a stretch through your back. Hold for 30 seconds.
4. Bridge pose - Lying on back with knees bent, push through heels to lift hips up. Hold briefly, then lower. Repeat 5 times.
5. Cat-cow stretch - On hands and knees, arch back and look up, then round back and look towards belly. Repeat 5 times.
And here are 5 activity bursts to try before going to sleep:
1. Jumping jacks - Do 10-20 to get your heart rate up right before bed.
2. Wall push ups - Face a wall and do 10 controlled push ups.
3. High knees - Run in place bringing your knees high to your chest. Do for 30 seconds.
4. Plank - Hold a plank pose for 30 seconds to 1 minute.
5. Side leg lifts - Lying on your side, lift top leg up and down 10 times, then switch sides.
Start adding more movement into your day with these quick and simple ideas. Small amounts of physical activity spread throughout your daily routine can really add up over time. Make movement a consistent part of your reset journey to better health!
