The first part of Newton’s First Law is: “An object at rest stays at rest and an object in motion stays in motion…” At times, it feels like this law applies to the human body just as it does to an object. Often after a period of inactivity it can be difficult to get moving again. The sad truth is that kicking back in the recliner is much easier than jumping on the treadmill or getting out for a walk. Once we’re moving it’s a lot easier to keep going. Creating a plan can help with the shift.
Below is a 7-day plan to get you back into motion. It includes the following:
- Cardio – walk, jog, skate, ski or dance.
- Push-ups – At the wall, or from your knees or toes.
- Squats – Bend your knees, crouch down as far as you can go. Return to standing for one rep.
- Mountain Climbers – This is done on your hands and toes. Once you are in that position, move one knee toward your chest, and then return to the starting position. Complete the same movement on the other side. These can also be done at a tabletop or counter to make things a bit easier.
- Superman – This is done lying belly down on the floor. Extend and raise your left leg and your right arm 2 – 3 inches from the floor. Slowing return to starting the position. Repeat on the other side.
Here’s the plan. Start whenever you like. You don’t have to wait for a Monday.
Day 1: Cardio for 10 – 20 minutes / 5 – 10 reps each of Push-ups, Squats, Mountain Climbers and Superman
Day 2: Cardio for 15 – 25 minutes / stretching exercises*
Day 3: Cardio for 15 – 25 minutes / 5 – 10 reps each of Push-ups, Squats, Mountain Climbers and Superman
Day 4: Cardio for 20 – 30 minutes / stretching exercises*
Day 5: Cardio for 20 – 30 minutes / 5 – 10 reps each of Push-ups, Squats, Mountain Climbers and Superman
Day 6: Cardio for 20 – 30 minutes / stretching exercises*
Day 7: Stretching exercises*
*please email me at firstname.lastname@example.org for a list of stretching exercises.
The magic to gaining back momentum when it comes to exercise is to leave yourself wanting more at the end of every workout. If you can manage 20 minutes of walking aim for 15 to 20 and don’t push to 30 because you’re trying to make up for lost time. Start slow and build. Before you know it you’ll be back in motion.
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