Quick & Easy Workout Tips

Hello! I wanted to share some quick and easy workout tips for those of you that can’t make it to the gym or fitness classes regularly.

  • If you take public transit to work, get off 1 or 2 stops early and walk the rest of the way. Yes, this means you will have to leave a bit earlier but your body and mind will thank you.
  • Take the stairs whenever you have the chance. This takes some getting used to but once you get into the routine you’ll love it. It’s a great way to start your day.
  • Try kegel exercises three times per day. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. The great thing about kegels is that you can do them discreetly just about anytime, including during your walk to work or while your sitting at your desk. Below are some simple instructions to get you started with kegel exercises.

Step 1

As you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.

Step 2

When you’ve isolated the pelvic muscles, squeeze for 5 seconds and then relax for 5 seconds.

Step 3

Repeat this exercise 10 to 15 times per session, working up to keeping the muscles contracted for 10 seconds at a time and relaxing for 10 seconds after.

Try to do this at least 3 times a day. Kegel exercises are only effective at strengthening the pelvic floor when done regularly.

  • Start every morning off with some squats. Squats activate your buttocks muscles, one of the largest muscle groups in the body. Here is a simple wall squat exercise you can do at home.

Step 1

Lean against a wall and step your feet about 12 to 18 inches away from the bottom of it. Align your back flat against the wall. Try to keep a small arch in your lower back and a similar arch in the neck with your head lined up directly above your pelvis.

Step 2

Lower your hips about a foot, keeping your feet hip distance apart and parallel, with the knees tracked directly over the ankles. Then push back up from the bottom of your heel. Repeat this squatting motion for 3 sets of 6 repetitions.

  • Before going to bed do some balancing exercises. Try standing on one foot for 30 seconds, then switch and stand on the other foot. This balancing exercise works to activate and strengthen your core abdominal muscles.

After doing these for a few days you should notice an increase in energy, fitness and mood. Things we could all use simple-smile



Dr. Kristy Vermeulen, ND

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