To be effective exercise needs to be done regularly. In order to establish a regular habit of exercising it needs to be simple. By simple I mean easy and by easy I mean convenient. For the sake of this article let’s differentiate between exercise and activities. Exercise is what we do to keep ourselves in shape to do the activities we enjoy like skiing, snowshoeing, cycling, running, walking, swimming, etc. All activities contribute to our fitness level but there is a base level that is required in order for us to keep doing the activities we love.
The P.P.S. is a great way to establish and maintain overall body strength. Push-ups, planks, and the superman. It is as simple as that. Doing these exercises on a daily basis hits every muscle group in your body. This is what you do:
- Warm-up with some walking on the spot. Swing your arms to get your whole body into it. A minute of this would be great.
- Get down to the floor, go to a wall or counter top and do some push-ups.
- Next is the plank. Straight arm or from your elbows really doesn’t matter. If you’re at the wall, move your feet far enough back so you can feel your abdominal muscles engage. Hold the position for 5 – 30 seconds and repeat as often as you’re comfortable.
- Lastly is the superman. Lying on your belly engage your mid section and glutes and then lift an opposite arm and leg (or you can lift all four appendages together) for one rep. Repeat on the other side. Do has as many reps as you are comfortable doing. This exercise can be done at the wall as well. Get into the straight arm plank position and then lift one arm and the opposite leg and the same time.
Doing the P.P.S. a few times a day will build strength and stability. It doesn’t matter your fitness level. I’ve been doing push-ups for years and they never seem to get easier. To keep things challenging increase the number of reps that you’re doing. If you listen to your body it will tell you when enough is enough.
For an added challenge add in some squats either before you do the push-ups or at the end. What the heck you’re already doing 3 exercises, what’s one more?
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