Trying to squeeze in enough exercise each week can be tricky, especially when you're balacing work, kids, and other everyday responsibilties. Getting to a gym right now isn't on many people's to-do list, so we asked fitness and wellness expert Samantha Montpetit-Huynh help! She's breaking down a day;s worth of exercise into a single five- minute routine you can do multiple times throughout your day to reach your goal - whether that's 15 minutes for 45 minutes!
One of the most functional movements in our life – getting on and off of a chair, out of bed, our of a car etc.
Harder: squat pulses (hold down and pulse 3-5 times) | Easier: sit to stand from a chair.
NOTE: Be sure to keep the chest up and knees behind the toes in the squat to protect your knees and low back. If you can’t go too deep, that’s ok. Work within your own range of motion.
Another very functional movement that we use in walking up stairs and climbing.
Harder: curtsey lunge – Reverse lunge, bringing the back leg back and behind the front leg into a curtsey position | Easier: stationary lunge – just going up and down on the same leg
NOTE: Just like the squat, always keep the front knee behind your toes to protect the knee and work within your range of motion without pain.
One of the BEST overall strength exercises for your upper body and core! The pushup is a plank in motion so if you do everything correctly, you are using everything from your torso, up!
Harder: on your toes | Easier: elevate the incline more on a chair or up against the wall
NOTE: It is very important to keep your abdominals and core engaged throughout. If you feel it in your back, check your alignment as you are probably dropping your hips and have a sway back.
Very effective way to isolate your triceps (the back of your arms) and use your shoulders too!
Harder: The farther you move your bum away from the chair and the straighter your legs, the harder it gets | Easier: Don’t go as deep or do them on the floor, keeping your bum elevated
NOTE: Don’t drop your shoulders past your elbows as this could cause injury in the shoulder joint.
A great way to recruit all 3 layers of the abdominal wall as well as the back and entire core.
Harder: Tap your toes to the side, one foot at a time | Easier: Go down onto your knees.
NOTE: Start with 30 seconds and build. Once you can reach 1 minute, try variations and other ways to challenge yourself and build again.
Building a strong back is important, especially if you are sitting all day at a computer and wondering why your back hurts when you stand up!
Harder: repeat on the same aide without resting the knee down between reps | Easier: if balance is an issue, just extend the leg and hold.