I have been talking about the benefits of getting your body moving. Especially if you have been leading a sedentary life. The USDA recommends that the average adult get 30 minutes of exercise 5 days a week.
We got a new dog at our house and so we have all been doing a Lot of walking! I have been so surprised at how easy it has been to get moving (and trust me! I am not a mover - especially when it is 20 degrees outside). Jett, Ezra and I have been taking turns during the day walking the dog. We try and be gone for at least 40 minutes to give him time to go to the bathroom and get all his dog wiggles out. It has been really easy to do it --- and that is really saying something, because I have the 6am shift.
But if walking isn't your thing, and you are really wanting to start "working out" I have found some GREAT exercises that will have you building muscle and getting healthy in no time.
You can do these during commercials, you can do them for 10 minutes in the morning and at night. Really anytime, and they require zero equipment, so all you need to get started is your body.
The Plank - As simple as this looks, it works every single part of your body - and to make it harder, you just do it longer. This exercise is a good way to begin your workout routine as a warm up and also to tighten your abs, back, thigh, and butt. To do a plank, get down on all fours and position your hands directly below your shoulders, shoulder-width apart. Straighten your legs so that your body is in a push-up position, with the weight on the balls of your feet. Engage your core muscles and lift your torso so that it forms a straight line with your body. Make sure to keep your butt down. Hold this position for about 10 seconds. Do 8 to 10 reps of this exercise and one to two sets to start
-- if you are not quite ready for this. I found this amazing video to share.
Squats - Squats are one of the best exercises you can do for building the muscles in your legs — glutes, quads, hamstrings, and calves — try and make them an essential part of a workout routine.
Here’s how: Stand with your feet hip-width apart. Your toes should be facing straight ahead, but can be angled outward slightly. Then, keeping your torso straight and your abs engaged, slowly bend your knees and lower hips toward the floor. Rise slowly. For your workout plan, start with 8 to 10 reps and one to two sets.
Lunges - Lunges, like squats, exercise the muscles in your legs. Stand with one leg forward and one leg back. Bend your knees, lowering your body into a lunge position. Be sure to keep your front knee and back knee at 90 degree angles. Push on your heels and return slowly to your starting position. Beginners should do 8 to 10 reps and one to two sets as part of their workout plan. As you gain strength, add back lunges and side lunges to your workout routine.
need them modified for a beginner ?
Push Ups - Good Old Push Ups, they are a great workout for the upper body. But the key is using proper technique. Keep your feet together and parallel to each other. Tuck your toes under your feet. Try not to arch your back as you push up. Be sure to exhale as you straighten your arms. Do 8 to 10 reps. Increase the reps as you gain strength. Start with one to two sets and work up to more.
But if you are new to push ups, or like me, you just have the arm strength of wet noodles....
Crunches - I have a hard time even thinking about crunches without having terrible elementary school PE flashbacks. I think we had a minute to do as many as we can, and I probably maxed out at about 5 -- total.
To do one correctly, lie on your back with your knees bent. Put your hands behind your head and pull your elbows back. Exhale as you slowly curl your torso toward your thighs until your upper back is off the floor or mat. Hold for a count of three — add more time as you get stronger. Inhale as you lower your body back down to the mat. Your workout routine should include 10 to 12 reps and two to three sets to start.
You don't need any equipment to get started, and if you are wanting to modify any of the exercises, all you need is a wall and a sturdy chair or the side of your couch.
