4 min read//
For most people starting or getting back into an exercise routine can be a tough transition. There are so many reasons not to start as many find exercise to be hard, exhausting, painful and even boring. All very real reasons for not starting but two of the most common reasons for most is that they don’t have the time or they don’t want to hurt themselves because they don’t know what they are doing.
If this sounds familiar to you then here are some simple things you can follow at home for better health. Remember, exercise doesn’t have to be hard, exhausting or painful to be effective and provide results.
1) Breathe - diaphragmatic breathing is extremely relaxing. Many of us lead stress-filled lives, creating a lot of tension which can then lead to more serious health problems.
Learn to breathe with the diaphragm:
- Allow the stomach to slightly flare out to the sides
- Keep your shoulders and upper chest remain motionless
- Allow breath to flow continuously, with no pause allowed between the breaths, either between inhalation and exhalation, or between exhalation and inhalation.
2) Stretch - Increasing your flexibility can have a major positive impact on your overall health and fitness. Sitting is considered the “new smoking” so get up and move around. This will keep your muscles and tendons from shortening and losing pliability. Try these stretches to help increase your flexibility:
- Hip Flexor Stretch
- Figure 4 Stretch
- Standing Hamstring Stretch
- Seated Spine Extension and Rotation Stretch
3) Active Straight Leg Raises – This exercise will not only help stretch your hamstrings but it will also teach you how to use your core muscles properly and strengthen them as well. It’s also a very easy exercise to perform:
- Lay on your back with your low back pressed against the floor (tilt your belt buckle towards your nose) to engage the core muscles, legs straight and together, toes touching and pointed to ceiling.
- With core tight raise one leg as high as possible, in the air, while the other stays on the ground. Keep both legs as straight as possible without hip raising off the ground
- As leg is lowered core must remain engaged so that the low back remains pressed against the floor and doesn’t arch up off the floor - repeat 10-15x - switch legs
4)Hip Bridges – When we sit for extended periods of time, the Glute (butt) muscles tend to “fall asleep”. When this happens we can start to develop stress on the low back especially when we go to stand up. Weak glutes can also lead to poor posture which can cause the spine, joints and other soft tissues to experience an overwhelming amount stress. Here’s how to do a Hip Bridge:
- Lay on your back with your low back pressed against the floor (tilt your belt buckle towards your nose) to engage the core muscles, knees bent and feet flat on the floor.
- Make sure shins are vertical to ceiling with glutes and core tight
- To lift your hips, push your heels into the floor and extend hips while squeezing glutes (Do Not arch your low back)
- Lower and repeat 10-15x
5) Planks - One of my favorite ways to learn to develop full body strength though the entire body. By following steps one through four you will naturally lead up to this one. As you perform this exercise make sure you breathe while keeping your core and glutes tight.
- Start on forearms with elbows directly underneath the shoulder and on knees
- Squeeze your arm pits slightly to help engage all the shoulder and trunk muscles.
- From there extend your legs one at a time and keep your feet and knees together.
- Head, shoulders, spine, hips and ankles should be aligned to form a perfect plank position
- Hold position as long as possible with good form and good diaphragmatic breathing
Start with these simple tips 4-5 times per week and I guarantee that within 4 weeks you will notice a dramatic difference in how your mind and body feel.
Remember, exercises doesn't have to be extreme to be effective. It just needs to be consistent. Be well!
Ren Ecosystem