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12 Days of Fitness 2017: Day 4 – How to Stay in Shape When You’re Busy

December 13, 2017 0 Comments

(This is part 4 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

Having no time to exercise is an excuse I’ve heard a thousand times over the years. This time of year probably represents the time when that excuse is given the most. Whether you’re an avid exerciser or someone that just likes to use this time of year to justify why you don’t exercise regularly, there’s always an easy solution – no excuse!

It’s All in Your Control

It’s one of the most common patterns I see as a fitness coach: People trying to get (and stay) in shape work out diligently for months, then get derailed by the holidays. Many then “fall off the wagon” for the rest of the year or start the New Year with a hope that this is the year only to try to do too much too soon. It’s a seesaw that plays out physiologically too. Exercise regularly and you get a training effect — adaptations in the brain, circulatory system, respiratory system, metabolism, muscles, and bones that optimize health and function. Stop exercising and your body starts adapting to that — doing nothing — so you start to lose all these benefits you worked so hard for. The best choice is to not ever stop but keep going in whatever capacity that you can. That’s why I came up with this short little do anywhere, no need for equipment workout that will take all of 5 minutes to do. If you can’t take 5 minutes to invest a little physical capital now when the time constraints are at an all time high, your chances of success throughout the year are looking a little hazy.

5 Minutes, That’s All

Everything here is adaptable to your current fitness level and physical capabilities.  You can shuffle exercises around or skip a few of them, come up with different ways to add resistance, etc. The most important thing is that you just do them if not to just keep moving. Each exercise is for 1 minute

  • Squats: Stand upright, both feet wider than hips width; flex the knees and hips and extend the arms out in front, keeping the head up. Substitute: Sit down and stand back up from a chair.
  • Marching in Place: Stand tall and march the legs, bringing the knees above the hips, and swinging the arma forward and back
  • Russian Twist: Arms out to the sides like a “T”, rotate the torso left to right.
  • Get Ups: From a standing position, squat down to place both hands on the floor. Extend one leg straight back followed immediately by the other until you are in a high plank position. Reverse the process by bringing both legs forward and then return to a standing position.
  • Reach Down and Up: Keeping both legs straight, reach down towards your toes and then reach them up and over your head.

See you tomorrow for Day  5 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.


Just in case, here’s what you might have missed:

Day #1 – Top 10 Reasons Why People Don’t Exercise
Day #2 – The Dangers of Dieting
Day #3 – The New Rules to Strength Training

Filed in: Fitness, Motivation • Tags: , ,

About the Author:

Jeff Harrison is a fitness coach based in Pottstown, PA. He received a BS in Exercise and Sport Science from Penn State University and is an NSCA Certified Strength and Conditioning Specialist (CSCS), NSCA Certified Personal Trainer (NSCA-CPT) and ACE Advanced Health and Fitness Specialist (ACE-AHFS). Jeff's articles have been published in peer-reviewed journals as well as consumer oriented websites and magazines.

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