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Prevent Pain. Stay Strong

You know exercise is important to your health. It helps you feel better physically, gives you energy, and helps you deal with the stress of your busy life.  

But what do you do when life gets too busy to take an exercise class, go for a run, or get to the gym? 

It’s easy to start skipping exercise when life gets busy, but that leads to less energy, and aches and pains cropping up. This makes you feel like exercising even less, and leads to a downward spiral. That means that finding time to exercise when life is busy is even more important.  

If you can find 8 minutes, you can maintain your strength even on your busiest day.  

Exercise doesn’t have to take lots of time. In fact, your 8 minutes don’t even have to be all together. You can break them up throughout the day. Doing one exercise for one minute every hour while at work counts just as much as doing 8 minutes of exercise after the kids are in bed and before you collapse on the couch. The following exercises use your body weight for resistance, so you don’t need any equipment. They also use many muscle groups at onces so you can maintain strength in your whole body in a short amount of time.  

  1. The plank; Lying on your stomach, with your forearms on the ground, elbows under the shoulders, and arms parallel to the body. Toes tucked under, engage your stomach muscles and lift your body up. Hold for 20 seconds, rest 5 seconds, and repeat 3 times. 

  1. Push up; (do on your knees if you need an easier version). 20 seconds of push ups, 10 seconds of rest and repeat. 

  1. Quadruped - Start on your hands and knees with your hands under your shoulders, and you knees under your hips. Lift and reach with one arm and the opposite leg, maintaining a stable core. Hold 10 seconds and repeat on opposite side. Repeat 5 times. 

  1. Bridge; Lying on back, with your knees bent, engage your abdominals and lift your hips. Hold 20 seconds, rest 5 seconds, and repeat 3 times. 

  1. Lunge; Stand tall and take a large step forward with the right leg, shifting your weight forward. Lower your body until the right thigh is parallel to floor and your right shin is vertical. (do not let the knee shift past right toe). Return to the start and repeat on the other side. Repeat 20 times.  

  1. Squat to heel raise; Feet shoulder width apart, core engaged and arms raised high above the head. Perform a squat and return to standing then rise onto your toes. Repeat 20 times. 

#preventpain #staystrong 

Contact Us:

New Jersey locations:

Bloomfield NJ Physical Therapy 44 Park Street Bloomfield , NJ 07003 Phone: 9736852335 Email us

Clifton NJ Physical Therapy  - 1070 Clifton Ave 1070 Clifton Ave #1A Clifton , NJ 07013 Phone: 973-246-6565 Email us

Clifton NJ Physical Therapy  - 1700 Rte 3 West 1700 Rte 3 West #Grnd Clifton , NJ 07013 Phone: 862-591-1000 Email us

Kearny NJ Physical Therapy  711 Kearny Ave Kearny , NJ 07032 Phone: 201-535-8555 Email us

Rahway NJ Physical Therapy 1600 Saint Georges Ave #107 Rahway , NJ 07065 Phone: 732-428-5566 Email us

Cedar Grove NJ Physical Therapy  408 Pompton Ave Cedar Grove , NJ 07009 Phone: 973-433-0732 Email us

Caldwell NJ Physical Therapy  378 Bloomfield Ave Caldwell , NJ 07006 Phone: 973-968-6002 Email us

Newark NJ Physical Therapy  1060 Broad St #Bsmt Newark , NJ 07102 Phone: 973-558-5353 Email us

Jersey City NJ Physical Therapy  361 Montgomery St Jersey City , NJ 07302 Phone: 201-932-2656 Email us

 

New York Locations:

Bronx NY Physical Therapy - 817 E 180th St 817 E 180th St Bronx , NY 10460 Phone: 718-355-9652 Email us

Bronx, NY Morris Park Physical Therapy - 799 Morris Park Ave 799 Morris Park Ave Bronx , NY 10462 Phone: 718-684-6300 Email us

Brooklyn NY Physical Therapy  423 Lincoln Pl Brooklyn , NY 11238-5499 Phone: 347-708-9701 Email us

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