If cold weather and new shows have sucked you in to binge watching, it’s time to get creative: seize this opportunity to break it up and move more. We’ve compiled six, 30-second exercises that will interrupt your sitting – but not the show - and get you closer to meeting AICR’s activity recommendation for cancer prevention.
Set a timer to alert you every 30 minutes to get up and get moving. Keep your timer handy to start with one bout of 30 seconds every half hour. Aim for some combination of exercises below that will get you moving for 5 minutes.
Get everyone involved - challenge friends and family to join you and make it a friendly competition.
1. Jumping Jacks: Just 30 seconds of jumping jacks will boost your heart rate and give you a workout for both your upper and lower body.
Challenge: increase the number of jumps you do each time.
Planks help strengthen your core – back and abdominal – muscles. Start with a 30-second and work up to one minute. Begin with the front plank and later on, try a side plank. Here’s how:
Challenge: work up to one minute.
3. Lunges: Standing lunges will help you develop balance and strengthen your lower body. Here’s how:
4. Wall Sit: A wall sit is perfect to help you focus and it’s a workout for your legs. Here’s how:
5. Pushups: This boosts upper body strength and can also work your abs. Choose the regular or modified. Aim for 15 in 30 seconds!
Start on your hands and knees with your hands just outside shoulder-width and slightly forward of your shoulders. Make sure your kneew are directly aligned with your hips. Keep your abdomen tight and your spine in a neutral position.
Start with hands shoulder-width apart on the floor and up on your toes, so that your body is supported. Keep your body as straight as possible.
6. Jog or March in Place: Set a pace you feel comfortable with, then set a timer and start. Work a little harder by lifting your knees high. Keep it up for 30 seconds or more.