If you’re looking for simple and effective ways to move more, here are five easy exercises that should be easy to add to your daily schedule. These movements are designed to improve flexibility, strength, and endurance while promoting overall wellness.
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Long Seated Crossover
- Sit on the floor with one leg extended straight and the other leg crossed over the extended leg, placing the foot flat on the ground next to your thigh.
- Keep your back straight and gently rotate your torso toward the bent leg.
- Reach for the foot of the extended leg while keeping your core engaged.
- Hold the stretch for 20 to 30 seconds, then switch sides.
Pro Tip: Breathe deeply as you stretch and avoid forcing the movement. This should feel like a gentle stretch, not a strain.
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Pain Relief: Say Goodbye to Stiffness and Discomfort
- Stand upright with your feet hip-width apart.
- Slowly lift one foot off the ground, keeping the leg bent or straight.
- Engage your core and find a focal point to help maintain balance.
- Hold the position for a set amount of time, say 20 to 30 seconds, before switching legs.
Pro Tip: If balancing is challenging, stand near a sturdy surface for support. As you improve, try closing your eyes for an added challenge.
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Bent Knee Side Plank
- Lie on your side with your lower knee bent and upper leg extended straight.
- Prop yourself up on your forearm, ensuring your elbow is aligned with your shoulder.
- Engage your core and lift your hips off the ground, forming a straight line from head to knee.
- Hold the position for a set amount of time, perhaps 20 to 30 seconds, then switch sides.
Pro Tip: To make the exercise more challenging, extend both legs straight instead of keeping one knee bent.
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Supported Squat Hold
- Stand with your feet shoulder-width apart.
- Lower yourself into a squat, keeping your knees aligned with your toes and chest upright.
- Hold onto a stable object (such as a chair or pole) for support if needed.
- Maintain the position for a set amount of time, focusing on good form.
Pro Tip: To increase intensity, try adding small pulses or lifting one heel at a time while holding the squat.
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Lateral Stairs
- Stand next to a staircase or an elevated platform.
- Step sideways onto the first step with one foot, then bring the other foot up to meet it.
- Continue stepping laterally up the stairs, one step at a time.
- Once you reach the top, reverse the movement to step back down.
Pro Tip: Keep your movements controlled and focus on engaging your core for balance.
Making Movement a Daily Habit
Integrating these simple exercises into your days can make a big difference in how you feel and move. Here are a few tips to incorporate movement naturally:
- Start Small: Begin with just one or two exercises a day and gradually add more.
- Set Reminders: Use an alarm or sticky notes to remind yourself to take movement breaks.
- Multitask: Perform a Single Leg Stand while brushing your teeth or a Long Seated Crossover while watching TV.
- Make It Social: Invite a friend or family member to join you for extra motivation.
- Listen to Your Body: Prioritize form and comfort, and don’t force movements that cause discomfort.
At Thrive Proactive Health, we’re committed to helping you build a healthier, more active lifestyle. Small, consistent changes can lead to lasting improvements in your quality of life. If you need guidance, our team of professionals is here to support you on your wellness journey. Contact us today and let’s keep moving together!
