Some exercisers thrive on the motto of “harder, faster, stronger.” Good for them. But that doesn’t work for everybody — even more so if you are out of practice.
For the rest of us, experts suggest a different mantra: easier, slower, stronger.
“Less is more when you are trying to start a fitness routine, especially if you dislike exercise,” said Cedric Bryant, the chief executive of the American Council on Exercise in San Diego.
The key to long-term health is building a stable fitness habit, not how hard you push. And research suggests that even five to 10 daily minutes of simple activity, like walking or gardening, has health benefits.
“People have an idea of what exercise looks like, and it’s usually the extreme end of the spectrum,” said Kinsey Cave, a trainer based in Houston with the National Academy of Sports Medicine. “They have PTSD from high school P.E. class or a militant group exercise class and get totally turned off.”
But it’s possible to move the needle on your health without breaking a sweat or even getting off your couch. Low-intensity exercise can be an important way to improve balance, muscle strength and mental health, said Tyler C. Cooper, president of Cooper Aerobics, a health clinic and fitness center in Dallas. For example, a short two-minute stroll up and down the block after dinner helps regulate blood sugar.
Even a mellow routine of stretches can be therapeutic if you haven’t been exercising, added Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System in Onalaska, Wis.
The workout that doesn’t feel like one
With this in mind, The New York Times contacted Michael Rogers, a professor of exercise science at Wichita State University, to create a quick workout that’s easy to turn into a morning ritual. The gentle exercises target major muscles, require no equipment and are actually pretty fun to do.
It’s important to note that if you want to lose weight, get bigger muscles or significantly improve your cardiovascular system, you will likely need a more strenuous workout. But this routine can be a first step to improve your mobility, strength and endurance. More important, it will help get you in the habit of making time to move.
Overview
Repeat each exercise for 10 to 15 repetitions before moving to the next. Build up to a total of three rounds of all five exercises with minimal breaks.
What you’ll need
How often
Start with three days a week and gradually increase days. More active individuals can adopt this routine on their rest days, Dr. Rogers said.
Adjust for you
Beginner: If completing all five exercises at once seems like too much, do half in the morning and half at night. Remember, something is always better than nothing.
Advanced: You can do it in your pajamas while you’re still in bed, Dr. Rogers said. The unstable cushioning may even make some exercises, like the bridge, more difficult. You can challenge yourself with a single-leg bridge or add weight to the Russian twist.
Air Cycle
Lie on your back, raise both legs and move your feet as if you are pedaling a bike. You can pedal forward, backward or in small back-and-forth motions.
Thigh Fly
Lie on your back and lift your legs together and toward the ceiling. Open your legs to the sides and then close them back together. For an additional challenge to your core, place your hands under your glutes and lift your head, shoulders and neck slightly.
Regular Leg Bridge
Lie on your back with your knees bent and feet flat. Push down through your feet and lift your hips until they are in line with your torso. Hold for three seconds and then lower.
Dead Bug Chest Pass
Lie on your back, and lift both legs so your knees and hips are bent at 90 degrees. Hold an object like a medicine ball or a pillow and raise both arms so they are pointing straight toward the ceiling. Explosively press the object to the ceiling.
Russian Twist
Sit with your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs. Your feet can rest on the ground or hover for a challenge. Clasp your hands in front of you and twist to the right and then to the left.
Where to go from here
The secret to becoming a regular exerciser is starting with a low bar, like doing three squats a day, said BJ Fogg, a Stanford University behavior researcher and author of the book “Tiny Habits.” Your goal should be achievable even on busy days or when your motivation is low, he said. The enemy is feeling discouraged.
But to get fitter, you will also need to ramp up when your workout feels too easy, Dr. Jagim said. If walking around the block feels taxing at first and now feels like a breeze, double it. When this workout feels effortless after one round, that’s a sign to try two rounds or to add more reps of a more intense pace.
Another trick is to link exercise to a part of your day. When Dr. Fogg wanted to start a daily push-up routine, for example, he did two every time he used the bathroom. Ms. Cave has clients repeatedly stand from the couch and sit during commercial breaks when they watch TV.
“These small, healthy habits add up,” she said. “When you start to see how more physical activity can impact your mood, stress and sleep, you’re more inclined to do more.”
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