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5 Top exercises to reach your New Year fitness goals in just 11 minutes a day

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Every year we all make the same New Year’s resolutions. This year will definitely be the year you say, as you head back to the gym for the first time in months. However, as many of us know from experience, keeping up with our fitness goals can be a challenge. 

The COVID-19 pandemic has changed our levels of physical activity over the past two years. Many of us have become used to spending more time indoors and sedentary, raising some concerns about the long-term health effects of sedentary lifestyles.

For Hispanic and Latino populations, primary health concerns include high cholesterol, diabetes, obesity, high blood pressure, and heart disease. These issues can be improved or prevented through exercise and lifestyle changes. 

However, busy lives and work often prevent us from taking the time to exercise consistently. We already know sitting at a desk for hours a day isn’t good for us, but it often seems impossible to squeeze in a daily workout, especially when for years we have been told to live by the “1 hour of exercise” rule. Some days, one full hour just isn’t possible.

Luckily, a new study has found that we can still reap health benefits by exercising even for just 11 minutes a day. Maybe we won’t have to scrap our fitness goals just yet.  

Benefits of just 11 minutes of exercise a day

In the study conducted by the Norwegian School of Sports Medicine, researchers found that just 11 minutes of moderate exercise per day can give you long-term health benefits, offset the effects of prolonged sitting, and add years to your life. 

The study sampled 44,000 men and women for a period between four and 14 and a half years, using activity monitors to measure “moderate-to-vigorous” physical activity. Researchers used these calculations and compared them to participants’ time while sedentary. Through their data, they found that overall, people who exercised for 35 minutes a day saw the biggest results in terms of health, but the study also showed that those who exercised at least 11 minutes a day also saw benefits. 

But 11 minutes is much less than the “1 hour” previous studies have reported, so what’s changed? Well, nothing, except how researchers approached collecting their data. Previous studies relied on “self-reported exposure data,” meaning exercise times were based on people’s recollections of physical activity, rather than hard data. Human memory is flawed, as we all know, and many people are prone to either overestimate their exercise time and intensity or underestimate the amount of time spent sedentary. 

You might be interested: When is the best time of day to exercise?

Reaching your fitness goals: Exercises to try at home

So what can you do to reach your 11-minute exercise quota and stick to your New Year fitness goals? 

There are tons of options. Here are our top 5: 

office exercises

Photo by Kari Shea on Unsplash

  1. Yoga: Practicing yoga is a great way to get your body moving while also relieving stress and fostering your mind-body connection. If you’ve been practicing yoga for a while, just unroll your mat, set a timer for 11 minutes and go through any number of combinations of your favorite yoga poses. If you’re new to yoga there are also many resources online. Just open up YouTube and search for some beginner yoga videos to get yourself started. 
  2. Full body workout: When selecting your exercises, try to pick a sequence of movements that will engage your body in a workout of moderate effort. Mix in cardio and weights to reap the most benefits. There are plenty of great short workout routines to follow online, many of which require no equipment either. This 10-minute standing abs workout is one of my go-tos. 
  3. Dancing: Who doesn’t love to dance? This one is pretty easy and requires no equipment. Just pop on some of your favorite upbeat tunes and get moving! Dance like no one’s watching. You only need about 3 – 4 songs to reach your 11-minute mark, but you’ll likely want to keep going once you get into it. 
  4. A brisk walk: Many of us underestimate the power of a good walk. While winter months may make it more of a challenge or daunting task, a short brisk walk every day will do wonders for your health. Additionally, just spending time in nature while you move will also help improve your mental health. However, if you really can’t get outside for a walk, then try this indoor walking routine.
  5. Bike riding: Lastly, like walking, bike riding often gets looked over. But again, the benefits of a quick bike ride are so worth it. Just take a spin around the block. You can even go on a social distance bike ride with friends or family. And being out in nature will boost your mood too.

Reaching your New Year fitness goals doesn’t seem so daunting when it’s just 11 minutes, right?

 

 

Another reason to exercise every day during the holidays

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William B. Farquhar, Professor at University of Delaware shares how daily exercise can prevent high blood pressure–a primary health concern for Hispanic and Latino populations. 

Yes, of course we all know we should exercise every day during the holiday season to help counter the onslaught of excess calories that started on Thanksgiving and will mercifully end with a New Year’s toast.

We may even tire of hearing about exercise and weight from family, friends and the media. But an equally important reason to exercise every day is related to blood pressure, not waistline.

As a physiologist who has studied exercise and health for over 20 years, I can tell you that exercise lowers blood pressure – and does so right away.
Whether you go for a daily run or brisk walk, every time you finish exercising your blood pressure goes down, and stays down for many hours, which is good for your overall health. Here’s why.

Immediate drop in blood pressure occurs

The immediate blood pressure lowering effect of exercise is referred to as “post-exercise hypotension,” and many studies have shown that blood pressure declines 5 to 7 mmHg after every exercise session. The mechanisms responsible for lowering blood pressure immediately after exercise are not fully understood, but involve dilation of the blood vessels. Whatever the precise cause, this phenomenon is clearly beneficial.

During exercise the opposite occurs, blood pressure actually increases dramatically. Why? We are hardwired to exercise. When we exercise, our working muscles need oxygen-rich blood. Our brain signals the heart to increase blood flow and blood pressure rises. Systolic blood pressure (top number) can exceed 180 mmHg during hard exercise.

This sounds like a crazy-high number, and it would be if a reading like this were taken while seated, but it is not unusual during strenuous exercise. High blood pressure values during exercise are offset by the many low values recorded after exercise, to the benefit of the body.

high blood pressure, hypertension

Photo by Thirdman from Pexels

Why worry about blood pressure? Simply put, high blood pressure (i.e., hypertension) kills. It is estimated that hypertension is a primary or contributing cause of death of more than 400,000 Americans annually. Estimates suggest that one billion people worldwide have hypertension. Here in the U.S., one-third of the population is hypertensive, and these numbers are projected to rise 7 percent by 2030. This is not just a concern for older adults – one estimate suggests that 19 percent of young adults have hypertension.

Hypertension increases the risk of heart disease, stroke and kidney disease. The societal costs of hypertension are astronomical. When you consider the cost of health care services, medications and missed days of work, estimates suggest that hypertension costs the U.S. US$46 billion per year. Often, there are no signs or symptoms of hypertension, which is why it is referred to as the “silent killer.” Even among adults who have been diagnosed with hypertension, nearly half do not have it under control despite taking medications. Needless to say, anything you can do to lower your blood pressure will lower your risk of disease.

Great news: You don’t have to spend hours on this

As my colleagues and I point out in the Mayo Clinic Proceedings, exercise guidelines for those with hypertension emphasize the importance of daily or near-daily exercise to lower blood pressure. While the guidelines focus on those diagnosed with hypertension, daily exercise can benefit everyone.

To some, daily exercise may seem onerous, but the good news is that the exercise need not be intense or lengthy – moderate intensity exercise such as brisk walking for 30 minutes will lead to reductions in blood pressure. There is even evidence that short exercise bouts throughout the day (e.g., 10 minutes, three times per day) can lower blood pressure.

The bottom line is that exercising every day (and obviously eating less) will help prevent holiday weight gain, but an equally important benefit of daily exercise is lower blood pressure.The Conversation

You might be interested: Start the conversation about Latino health concerns this Family Health History Day 

William B. Farquhar, Professor of Kinesiology & Applied Physiology, University of Delaware

This article is republished from The Conversation under a Creative Commons license. Read the original article.

exercise clothes,

5 Tips for Choosing the Best Exercise Clothes

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Whether you’re a workout fanatic or you are just beginning your fitness journey, it’s important to understand that your exercise clothes can have a massive impact on your workouts. So to ensure you have the best possible workout, here are 5 tips to help you choose the best exercise clothes for your specific needs.

exercise clothes,

5 Tips for Choosing the best exercise clothes (Photo by cottonbro from Pexels)

Choose Clothes Specific to Your Activities

Fitness brands usually offer pieces catered specifically to certain activities. Investing in a high-impact sports bra, for example, will provide the ideal support for activities that require a lot of movement such as cardio or running. Skin-tight clothing will be helpful if you’re doing yoga or Pilates because you’ll be able to observe and maintain your positions—something that will prove to be difficult with loose or baggy clothing.

exercise clothes

If you enjoy outdoor exercise, keep weather changes in mind when selecting the best exercise clothes for you and consider adding a light jacket or thermal. (Photo by Blue Bird from Pexels)

Considering your location is also important; if you enjoy outdoor exercises, you’ll also have to deal with weather changes, so having light jackets or thermal wear to throw on will be useful.

Look for Safe and Comfortable Footwear

Shoes with non-skid soles, good heel support, and a cushioned arch is always a safe bet, but you might want to consider special footwear depending on your activity.

For instance, runners need plenty of cushioning for their feet and should consider buying from trusted brands like Nike. One of the best shoes to buy for women is Nike’s React Infinity Run, as it is designed with injury prevention in mind. It uses the brand’s very own React Foam for cushioning, which ensures stability and comfort. The pair is also very versatile, as it can be used for general strength and conditioning training, too. But if you’re into powerlifting or weight training, many pros recommend footwear with flat soles such as Converse sneakers.

Another tip is to make sure you check your shoes’ condition on a regular basis, and to assess if there’s any discomfort in your shins, knees, or ankles, as it might actually be due to the wrong choice of shoes!

Pick the Best Fabrics

Investing in quality fabrics is beneficial to both the comfort and effectiveness of your routines. For example, nylon is one of the most ideal fabrics for physical activity because the material is stretchy, resistant to elements, and quick drying. It’s also highly breathable, unlike cotton.

Selecting the right material will benefit both the comfort and effectiveness of your routines. (Photo by Marta Wave from Pexels)

Also consider compression wear which can increase the circulation and blood flow to the heart. It also helps you reduce fatigue, and eventually improve your power and endurance. Aside from nylon, bamboo, spandex, polypropylene, and polyester are some of the most dependable picks when it comes to activewear.

Get the Best Bang for Your Buck

Quality workout clothes can be a little pricey, so you’ll want to make sure you’re investing in the right pieces specific to your personal needs. Assess whether or not the items you’re purchasing are well-made because when you’re out there pushing your limits to the max, you’ll also be pushing the lifespan of your clothing, too. Ask your workout buddies for brands that they’ve tried out, or do some research online and read up on reviews. It’s also a safe bet to invest in reputable brands as they come with the assurance that you’re paying for longevity. Other than Nike, Adidas and Under Armour are tried and tested when it comes to great quality athletic apparel. However, you might want sport-specific clothing. For instance, Alo Yoga and Lululemon are trusted for their yoga apparel, while Sweaty Betty is great for high impact exercises.

You might be interested: Hottest summer 2021 fitness trends to try 

Choose Between Comfort and Fashion

Why not both? What makes you look and feel good can motivate you to exercise more. Brands are constantly evolving, so you’ll have no problem finding pieces that fit your needs and your style. Science even tells us that the colors you wear directly affect your performance.

exercise clothes

Wearing the right clothes can boost your drive and self-confidence. (Photo by SHVETS production from Pexels)

Red increases your heart rate, which is perfect for high-intensity workouts, while pastels and neutrals give off a sense of calmness, which is suitable for activities like yoga. Wearing clothes that are flattering for your body can also boost your drive and self-confidence. 

Remember that everyone is different; you know your body the best, so choose whatever will make you safe, comfortable, and confident.

Summer photo created by valeria_aksakova - www.freepik.com'>summer fitness,

Hottest summer 2021 fitness trends to try 

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Summer and sunshine is just around the corner! With nice weather on the horizon, I’m sure you’re itching to get outside and enjoy the sunshine and get moving after a long winter cooped up inside–and a year of pandemic-related lockdowns and restrictions! 

This summer loosen those limbs with some fun, summer fitness trends. 

5 Top fun fitness trends to try this summer 

Outdoor Yoga + Meditation 

Get in the zone this summer and enjoy the fresh air with outdoor yoga and meditation. Go solo or gather some friends for a safe, socially distant yoga session outdoors and soak in that Vitamin D. Just a few stretches and deep breathing exercises a day will go a long way in reducing stress, stabilizing your mood, improving strength and flexibility, and reducing back pain. 

Hybrid fitness classes 

In the age of virtual everything this past year, hybrid fitness classes have become increasingly popular. These classes combine a variety of fitness styles and exercises such as Pilates and sprints. These all-in-one workouts aim to target the whole body with a fun, exciting variety of exercises. Look for virtual classes online or even search up some total body workout videos on YouTube to get started. 

FaceGym

Featured in Elle Magazine, FaceGym offers online one-to-one workouts that help to sculpt, lift and tone the face. You might be thinking, “Workout my face? Why would I do that?” It sounds a bit strange at first, but when you think about it, your face has muscles that need to be exercised too. For many who have been working from home, or who spend many hours sitting, facial tension is a real thing and no joke. FaceGym is working to help those who struggle with facial tension by targeting key areas in the jaw, neck, head, and eyes. They also offer pre-work face workouts at 8AM every day to prepare you for the workday. Check out more here. 

 

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Wearable tech 

Fitbits and fitness trackers are nothing new, but in the past year there’s been a significant rise in the use of wearable tech and the use of wearable tech has actually been found to increase and help maintain one’s overall fitness activity. Perhaps we just love to see our numbers rise or compete with friends to “get our daily steps in” but either way, it’s one summer trend that is sure to stay around. This summer, consider starting a personal challenge or make it a group activity with friends and family as you all track your progress throughout the season! 

You might be interested: When is the best time of day to exercise?

Dance 

Last but certainly not least–dance! As Latinas, dance is part of our culture and in our blood. We can’t help moving when we hear a good beat. After a year of pandemic stress, isolation, and low spirits, let’s lift those spirits with some good vibes and get moving. Dancing is a perfect, fun, low-intensity way to get your daily cardio in so put on your dancing shoes (aka some very comfortable athletic shoes), turn up the music, and get started! The beauty of dance is you can do it anywhere. Dance to your favorite music in the comfort of your own home, or head outside to dance in the sunshine.

Iyengar Yoga

Norma Colon is transforming lives through yoga

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Norma Colon is the owner of YogaNorma and has over 40 years experience studying, practicing, and teaching yoga. She specializes in Iyengar Yoga and has inspired and transformed the lives of countless people through her practice. 

From passion to career

Norma Colon, owner and founder of YogaNorma. (Photo courtesy Norma Colon)

Born in the South Bronx to Puerto Rican parents, Norma is a proud, bilingual Latina and business owner. She teaches Iyengar Yoga in group classes–these days on Zoom, and gives private lessons over FaceTime. For over four decades yoga has been her great passion in life and she loves sharing it with anyone who is interested. 

Norma first discovered her love for yoga in 1977 when she moved to Manhattan. After only 8 months practicing yoga, she decided to take a training course at Serenity Yoga. 

“I took the short course only to learn more about yoga which I was falling in love with, having experienced many benefits in a short time.  I had very little self esteem and didn’t think I had a good voice for teaching!  I discovered I had a talent for teaching and loved it,” says Norma. 

Soon after completing the course, Norma was given a class to teach at Serenity and then another at Marymount Manhattan College where she taught until 1998. She then continued teaching at Hunter’s College, adding a class for Deaf and Hard of hearing students with an ASL interpreter. 

Specializing in Iyengar Yoga, Norma’s teaching style is a unique synthesis of nurturing support and strong encouragement along with the application of hands-on correction. She brings out the best in her beginning students as well as those with considerable experience. Students with specific needs including back and knee injuries, fibromyalgia, MS, and other debilitating conditions have found Norma’s classes particularly rewarding as have many expecting mothers. Norma also offers Gentle Yoga classes for those who need or want a less rigorous approach.

Norma 20 years ago in lotus pose.(Photo courtesy Norma Colon)

Having majored in Human Movement (kinesiology, anatomy and physiology) at Hunter College, and with many years of individual study, Norma has a strong understanding of the workings of the human body and instinctively knows how to help students’ bodies learn to work and feel better from the inside out.

Transforming lives through yoga

Norma’s drive and motivation comes from her love for yoga and her desire to share yoga with others. Over the years, she has pursued different avenues for her business before finally finding what works best for her.

“I was freelance from the start and liked being my own boss, even when teaching a health club and in exercise studios.  I quickly got involved with women’s business groups and learned a lot about running my own business,” says Norma, reflecting on her journey. 

“I tried to open my own studio on a couple of occasions over the years, going as far as finding space up until the late 90s.  My obstacle was money.  I never saved or made much money so I didn’t have much to invest besides my work and I didn’t work hard enough to line up investors, get them to believe in my business. I didn’t recruit a partner… I’m glad in the end; it’s a hard business to run and I would have lost so much with the pandemic, would have had to close like everyone else.  I have profited from not having to pay studio rental with the pandemic!  I’ve actually made and saved more money. I am extremely grateful for this,” Norma adds. 

You might be interested: Reach your New Year fitness goals with just 11 minutes of exercise a day

Now, she runs YogaNorma, and is happy to share her knowledge and love for yoga with others. Her greatest joy is knowing she has helped and inspired someone through yoga. 

Iyengar Yoga

Teaching at the Iyengar Yoga Institute of NYC. (Photo courtesy Norma Colon)

“Two years ago, I went up to Menla retreat center in Phoenicia NY, for a New Years retreat. A woman came up to me and asked if I was Norma Colon, the yoga teacher. She then told me that I was her 1st teacher approximately 40 years ago and thanked me for giving her such a good start (even back then when I knew so little).  She continues to take classes and feels I inspired her. I have had many similar experiences,” Norma shares.

“My favorite is a former student, a Latino who is studying to become an Iyengar Yoga Instructor.  Osiris once said I had ‘single handedly transformed his yoga practice!’  I stay in touch with this wonderful man who will transform many others. Having taught at Revolutionary Fitness in El Barrio, I influenced quite a few young men and young women of color who have gone on to study further and even teach yoga.  I was the only one with extensive experience, bilingual, and available at the time, from 2014–18.” 

After class at Revolutionary Fitness in El Barrio. (Photo courtesy Norma Colon)

Defining success and going for your dreams

“We Latinas are double minority business owners—woman & ‘minority’,’’ says Norma. However, these criteria have never really informed or hindered Norma’s running of her business.   

Norma luckily did not face many obstacles as a Latina business owner in her industry. “There were nearly no yoga teachers in my area way back in the early 80s and 90s so I got all the business/work,” she says. “My white skin and anglo appearance overrode my Spanish name so I didn’t experience racial discrimination in my white neighborhood of the Upper East side of Manhattan.  I ‘fit in’,” Norma says. 

However, she has never pretended to be anything other than what she is: a proud Puerto Rican. Now, as a long-time business owner and teacher, Norma considers herself to be successful. 

Norma in lotus, recently. (Photo courtesy Norma Colon)

“I am not overly ambitious and am content in my small, healthy, simple life,” she says. “My strength is in being organized, keeping good records, being a ‘self starter,’ being diligent about business matters and my passion for yoga. I continue to study and improve in yoga and am always fine-tuning/improving business practices. One can always improve and get more students and clients so I keep networking and putting myself out there.” 

To all the young minority women out there who are thinking of starting their own business, Norma says “Go for it!” 

Running a business is hard work, and is never a Monday to Friday 9-to-5, but if it is something you are passionate about then it will be well worth your time. 

“Do your homework, learn all you can, get help, and go forward.  This is a better time with many more resources available to women and minorities. There are so many experienced, successful women of color for inspiration and assistance, so many organizations to help,” says Norma. 

And she is right. We are lucky to live in a time where we have access to so many resources instantly online. Additionally mentors and role models are all around you, so don’t hesitate to ask for help on your journey and build a support system. 

“I recommend getting help and input from older entrepreneurs in similar businesses, friends, family then make your own informed decisions.  My friends back in the day thought I was nuts with the yoga!  One even asked when I would stop it!  Today, they appreciate my perseverance and recognize the importance of my work.” 

Like Norma, your passion can become a life-long business. Norma has inspired countless individuals with her yoga practice and helped others go on to become yoga instructors themselves. Your business venture could impact others too, so go for it and do what you love!

morning exercise

When is the best time of day to exercise?

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As we find ourselves nearing the end of February, many of us might be looking back on those New Year’s Resolutions and reconsidering. You might be wondering, is it really realistic to squeeze in a workout every day? After all, we’re busy women! Some days it might just be impossible between juggling work and family responsibilities. However, all you really need is 11 minutes a day to receive a boost in health benefits from exercise. But when is the best time to exercise? Is it better to exercise in the morning? What about night workouts? 

It really all depends on you. There are benefits for both morning exercise and night workouts, but the key to choosing any workout is: consistency. 

If you’re a morning person, or find yourself with lots of free time in the early hours of the day, then a morning exercise routine would probably suit you best. However, if you’re a night owl, you may benefit from night exercises. Or maybe you’re only free in the afternoons. 

That being said, morning workouts, afternoon workouts, and night workouts all have their advantages and disadvantages as proven by decades of scientific research, so let’s breakdown the pros and cons of each. 

morning workout, best time to exercise

Rise and shine with a morning workout. (Photo by Mor Shani on Unsplash)

Benefits of morning workouts 

Help you establish a fitness routine: People who exercise in the morning are often more consistent simply because morning workouts leave less room for excuses. If you workout first thing in the morning, you can’t skip it in the evening because duties piled up. 

May improve your sleep cycle: Waking up early might be difficult at first, but research suggests that a morning exercise habit can shift your circadian rhythm, making your body naturally more alert in the morning and more tired in the evening, so you fall asleep earlier and can exercise in the morning again. Morning exercise also seems to boost deep sleep more than evening exercise, according to some research. 

Might burn more fat: Exercising on an empty stomach — in the “fasted state” — has been proven to burn more fat than exercising after a meal. This happens because your body utilizes fat stores that already exist to fuel exercise, rather than use the food you just ate as fuel.

Can make you more productive: Research has found that exercising in the morning has a beneficial effect on energy levels, alertness, focus and decision-making, resulting in a more productive workday.

May boost your mood throughout the day: Morning workouts are a great way to start each day on a high note — the endorphins or “happy chemicals” your body produces in response to exercise can keep your mood elevated long past your hour-long workout. 

Drawbacks of morning workouts 

Running on low fuel: If you didn’t eat enough the evening before, you might find yourself battling serious hunger mid-workout. If you wake up hungry most days, try eating a larger dinner or a small, protein-dense snack before bed. You can also eat a small, carb-heavy snack before your morning workout, such as a banana, to help avoid hunger and hunger-related fatigue. 

Physical performance isn’t at its peak: Most of us don’t roll out of bed feeling ready to do an exercise routine. You might experience stiffness in your joints and temporary inflexibility. You should loosen up as you warm up, but studies actually show that certain strength markers, including peak power, are higher in the evening.

It takes longer to warm up: Speaking of warm-ups, there’s a key reason you might not feel as strong or powerful during morning workouts: Your core body temperature is lower. This makes warming up crucial for morning workouts — jumping into a workout, rather than slowly easing in, can result in injury. This is true all of the time, but especially when your body is cooler. 

Benefits of afternoon and night workouts 

night workout

Photo by Zac Ong on Unsplash

Improved physical performance: Research shows that most people function better physically later in the day. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning. Plus, people who exercise in the evening take up to 20% longer to reach the point of exhaustion.

Your body gets warmer as the day goes on: Since your core temperature is warmer later in the day, many people can get into the groove faster for afternoon and evening workouts. You should still warm up though!

Late-day exercise can relieve stress: Exercise is a great way to relieve daily stress, but working out at night can really help you blow off some steam. The surge of endorphins you get during and after exercise can help you wind down before bed after a long day.  

Might help replace bad habits: If you have some evening or nighttime habits you want to replace — like snacking, drinking, smoking or binge watching TV shows — exercise can be a good replacement. Once you get into the practice of exercising at night, you might find yourself surprised that you don’t even miss your old habits. 

Drawbacks of afternoon and night workouts 

Might interfere with sleep: It’s a myth that night exercises are detrimental to one’s sleep. In fact, scientists have found that exercising at night may have no effects on sleep at all, and some may even get a better night’s sleep. However, some people might experience jitters if they work out too close to bedtime, though this usually only applies to high intensity workouts like CrossFit or HIIT.  

May cause problems with consistency: For many, exercising at night does not work, simply because people are too tired after a long day. Afternoon and evening workouts might interfere with daily responsibilities, especially if things tend to pile up during the day. If that sounds like you, try shifting your daily routine to fit in a short morning workout. 

Ultimately, the right time to exercise is not about how many calories you burn or how much weight you lift — it’s more about how you feel while exercising and how exercise fits into your own personal daily schedule. The key to finding the best time to exercise, is to find a time you can consistently stick to. Consistency is key. So, don’t go throwing your New Year’s Resolutions out the window just yet. You got this!  

desk exercises

Staying fit while working remotely from home: 10 easy office exercises + tips

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Due to the coronavirus pandemic, we have all had to readjust our ways of life. If you’re one of the many non-essential workers still working remotely from home, then you’ll know first hand the struggles of achieving work-life balance. Fitness is just one of the many areas that have been thrown off balance during this time. With gyms closed and routines disrupted, many have fallen off the fitness-wagon since they can no longer grab that quick yoga class or hop over to the gym after work. Luckily, there are a few easy office exercises you can do each day in under ten minutes that will help you stay fit as you continue working remotely from home. 

office exercises

4 Tips for staying active while working remotely from home

Even if you spend long hours sitting at your desk and glued to your computer during your workday, we can always manage to get some moves in and burn some extra calories. 

office exercises

Photo by Kari Shea on Unsplash

Here are a few tips that can help you take advantage of your work activity and use it to your benefit: 

  1. If you spend hours on the phone, walk around the desk while on the conversation. Not only will it help change your posture but it will also energize your conversation. Best phone sales are closed while pacing around the office!
  2. If you need to be at your computer for long hours, buy a desk stepper. They’re compact and will fit right under your desk, allowing you to step away –it may take a little coordination while typing but can be done!  
  3. Another option is to change up your desk setup if possible to a standing desk or swap out your chair for an exercise ball. 
  4. And for those of you who, like me, struggle to pull yourself away from the computer: set your phone alarm every hour and take 3 minutes to stretch and do some of the easy office exercises shown below.

You might be interested: Is working remotely a pain? Tips to be more comfortable and productive

10 Easy office exercises to try

Daily exercise not only benefits your overall health, but it also can have a direct impact on your work performance and productivity, with many employees reporting that they feel “more motivated to work” and less stressed on exercise days. 

In the video below, Anna Frank from Yuru walks you through 10 easy office exercises that you can perform each day in under ten minutes.


For all of these exercises there is no or very limited equipment required, and everything you may need can easily be found around the house or office. 

Additionally, there are a multitude of free exercise videos right at your fingertips on YouTube from various creators who make curated videos specifically for those who want a quick at-home workout. You may have even heard of some as many of these workout routines have gone viral during the quarantine such as the popular Chloe Ting 2 Week Shred Challenge. 

But if you’re not looking for intense workout challenges, no worries! There are plenty of other quick and easy videos for you to try out. My go-to and personal favorite lately is this quick 8-minute arm workout by fitness YouTuber, Holly Dolke. It’s super simple, takes less than 10 minutes, and best of all there’s no equipment needed. Check it out below!

virtual fitness

Virtual fitness community empowers women to reach their wellness goals

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Personal trainer Brenda Green has created a virtual fitness community that empowers women to reach their fitness goals. Through a live streaming fitness class with certified trainer Brenda Green, the owner of Fit4aBetterMe and creator of Virtually Better Fitness, the virtual fitness community allows you to exercise from the comfort of your own home. 

virtual fitness

Brenda Green, creator and founder of virtual fitness community

Many of Brenda’s clients are women who understand the importance of exercise on their health but struggle to find the time, need motivational support, or are frustrated with programs that only produce short term results. 

“As a mom, wife, and business owner, I understand the difficulties with balancing it all,” says Brenda. “And as a breast cancer survivor, I also understand the value of being physically healthy.” 

Journey towards health
virtual fitness

Brenda Green, Founder, Fit4aBetterMe virtual fitness community

Founded in 2016, Fit4aBetterMe began as a part of Brenda’s personal journey as she battled Stage 2 breast cancer. 

“Those months were extremely difficult,” says Brenda, reflecting back. “There were many painful days.” 

During her short term disability, Brenda studied for her personal training certificate with the National Academy of Sports Medicine. She passed the test for her certification the day before she started chemotherapy. This small victory pushed her forward through the difficult times ahead. 

Determined to survive and live cancer-free for her young daughter, Brenda began focusing on her fitness. She made it a personal goal to exercise as much as possible from home. 

“It was my way of beating cancer each day I was able to,” says Brenda. “I didn’t realize how strong I was and how much my faith kept me alive, kept my mental toughness and focus to continue to push forward.” 

It’s this strong mentality that she now brings into all areas of her life including her business.

Empowering others with a virtual fitness community

Brenda’s mission now is to inspire other women to be healthier, fitter, and better versions of themselves, inside and out. 

Through her virtual fitness community, Brenda is able to offer women the tools and resources they need to reach those fitness goals, even when they are pressed for time. 

Fit4aBetterMe is innovative in its approach.  It is the perfect program for those who want to make fitness a priority but have limited time or need extra guidance and motivation. 

virtual fitnessDesigned to meet each person where they are on their personal fitness journey, Fit4aBetterMe offers a variety of live-streaming fitness classes in strength training, Zumba, cardio, and yoga. Virtual fitness group sessions, lead by a certified trainer, leverage video and audio technology to create a community environment that builds confidence and extends motivation. 

For thirty minutes, -no commute, and minimal equipment-, each member is able to enjoy unlimited fitness classes and get a well-rounded exercise program from the comfort of their own home. Clients may also add a nutritional coaching package to complete the formula that will support their fitness and health for the rest of their lives. 

Prioritizing one’s fitness is the first step to making lasting changes toward a healthier, happier life. 

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Celebrating life’s victories

After surviving cancer, Brenda now celebrates all her victories. In 2017, a year after breast cancer, Brenda won two 1st place and 2 second place medals in her first bikini competition. 

“It was a perfect victory,” says Brenda. “It was also my 37th birthday.” 

This victory became a symbolic celebration of life. She had survived one of the hardest periods of her life. She was fit and healthy. Another year older. 

“I was able to celebrate life by standing in front of my daughter, husband, friends, and family as a winner, survivor, and a strong woman.” 

Now nothing feels impossible. With any dream or goal—both personal or professional—Brenda believes you just need to get started. 

“You don’t need to know all the steps to get there,” says Brenda, “you just need to know the first one and take it.” 

When Brenda began exercising from home as her personal way to beat cancer each day, she had no idea it would lead her to a flourishing virtual fitness community that would inspire other women. 

The journey may be uncertain, but all you need to do is take that first step and start something. 

 

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Martial Arts Sensen Marieangelic Martinez defeats industry stigma and work-life balance

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Martial Arts and Family Fitness Center owner Marieangelic Martinez talks work-life balance, facing industry stigma, and mindset for success.

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