Less than half of all adults meet the expert recommendations of 150 minutes of moderate intensity exercise of 75 minutes of vigorous intensity exercise. It may be difficult as a parent to find 30 minutes a day to exercise. You might have several times throughout the day where you have 5-10 minutes to do something active. Try incorporating these 3 simple exercises into your daily routines. These exercises can be done at home, do not require any weight or equipment, and can be done in a few minutes.
Body Weight Squats
Body Weight Squats are a great total body exercise. Squats will work the muscles or your legs, abdominals, and lower back. Stand with your feet shoulder width apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree angle at the knee. Then return to the starting position. Start with 3 sets of 10-15 squats. As you get stronger, add 1 to 2 squats to each set.
Chair Dips will work the muscles in the back of the arms and shoulders. Placing your feet closer to the chair will make the dips easier. The further your feet are from the chair and more extended the legs the more difficult the dips will be. Sit down on the edge of a chair and place your hands behind your hips. Push down on the chair with your hands and lift your hips off the chair. Walk your feet forward. Slowly lower your body toward the ground until your elbow forms a 90 degree angle. Extend your arms and push your body upward to the start position. Going to low can put some strain on the shoulder joint. Try to complete 3 sets of 10-15 repetitions. As you get stronger, add 1 to 2 dips to each set.
Planks are one of the best abdominal exercises. You can increase the intensity of the plank by flexing the muscles of your legs, arms, and core while holding the plank position. To perform the plank get in the push-up position. Maintain a flat back, and do not allow the hips to sag toward the ground. Hold for a 20 seconds. Rest for 30 seconds. Complete 3 sets of planks. As you get stronger add another set of planks.
Start with these exercises and in a few weeks you may want to try adding new exercises. Do these exercises at least 3 days each week. Get started today.