7 Simple Exercises You Can Do Right Now | 2018-06-22 | daily-sun.com

health & fitness

7 Simple Exercises You Can Do Right Now

    22 June, 2018 12:00 AM printer

7 Simple Exercises You Can Do Right Now

Finding it tough to get in your workout every day? Struggling to make it to the gym or push yourself through your home workout? Being a busy professional has its perks (more money, future, career, etc.), but there are downsides — among which is the very common “no time to work out” problem.

But don’t sweat it. Take ten minutes to do the following exercises without leaving your office, and you’ll feel a whole lot better.

Bend and Reach

Stand with your feet together, back straight, and head held high. Reach your arms as high up to the sky as you can, then slowly bend forward to touch the ground. Hold for a count of 20, then come back up slowly to reach to the sky again. Bend once more, hold for 20 and finish with another reach toward the sky.


The beauty of push-ups is that you can do them anytime and anywhere! Do at least one set of 10-15 push-ups, give yourself 30 seconds to rest, then do another set. Now you’ll feel your arms and chest getting warm.

Chair Hover

Stand in front of your chair with your feet together. Now, bend your knees and lower yourself until your butt is almost touching the chair. Hold that position until your legs start to burn. Stand straight for 30 seconds of rest, and repeat. Feel the fire in your thighs!


Time to give your abs and back a bit of love. Get in the Plank position (feet and hands on the floor, back and neck straight, hips tight to prevent your back from dipping) and hold it for 30 seconds. After a 30-second break, repeat the plank for another 30 seconds.

Seated Leg Extensions

Turn your chair away from the desk and, keeping your back straight against your chair, extend your right leg. Hold it until you feel the burn in your thigh, then switch to your left leg.

Shadow Box

Stand up, get in a boxer’s stance, and throw punches at the air. Do this for 60-120 seconds, and you’ll feel the burn in your arms, shoulders, and lungs.

Wall Sits

Place your back against the nearest wall, with your heels about 18 inches from the wall. Slide down the wall until you are in a sitting position, and use your leg muscles to hold that position. By the time you hit 30 seconds, you’ll feel the burn!

Fish Oil (Omega 3s)

Omega 3s, or fish oil, are essential fatty acids and can be found in salmon, trout, herring, sardines, tuna, and of course a fish oil supplement. Fish are rich in DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)-fats that cannot be made in the body. Many women do not get enough of these very special fats so it’s important to supplement with a good quality, contaminant-free, fish oil supplement. The typical dosage is 1,000 milligrams daily to help reduce inflammation, support blood vessels, and the heart to prevent heart disease.