For example, you can add 10 squats, 10 tricep dips on a solid chair, and wall pushups to your daily routine. Ricky Singh, director of interventional spine at Och Spine at NewYork-Presbyterian/Weill Cornell Medical Center and vice chair and associate professor in the Department of Rehabilitation Medicine at Weill Cornell Medicine. “ Motion is medicine when it comes to spine health,” says Dr. Busko.įor people who are working from home, regular movement during the work day can also help reduce aches and pains. “When you are outdoors, you don’t realize that you’re tackling hills or uneven trails, as opposed to being on a machine in the gym, where you may stay at the same resistance or level of intensity for the entire the workout,” says Dr. “If you do the same exact workout outdoors versus indoors, you’re getting a bigger dose of these neuromuscular transmitters that promote a happy mood.” Outdoor exercise may also provide a better workout. “There are studies that show that exercising in nature actually increases the levels of dopamine, serotonin, and natural endorphins that are released through the body,” says Dr. And exercising outdoors may provide a special psychological boost. Busko, who is also an assistant professor of primary care sports at Columbia University Vagelos College of Physicians and Surgeons. Just being in the sun increases your body’s creation of vitamin D, which protects you from a host of medical problems, says Dr. Morgan Busko, attending physician at NewYork-Presbyterian Westchester. “Exercising outdoors provides all of the physical benefits that we get from indoor exercise - cardiovascular health, strength, flexibility, and endurance - but we also get many other important benefits,” says Dr. In the winter months, don’t be afraid to brave the cold for your workouts. Do squats at your desk for 10-minute increments three times per day.
Jump rope for 15 minutes when you get up in the morning and again when you get home at night.Do 30 minutes of strength training with a kettlebell or hand weights while watching TV.Take at least two 30-minute walks a week at lunchtime or plan some walking meetings.
Here are some simple ways to break the exercises down into 30-minute increments, courtesy of the NYPBeHealthy wellness team:
“Making a daily commitment to exercise, stretch, meditate, or practice any other form of self-care may help you feel calmer and allow you to reset,” says Maria Biondi, RDN, CDN, a NYPBeHealthy well-being coach at NewYork-Presbyterian Queens.
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Exercising also has been shown to reduce stress and improve your overall mood, so try to squeeze in at least 150 minutes of moderate-intensity aerobic exercise each week, the minimum recommended by the American Heart Association, plus at least two days of muscle-strengthening activities. Staying physically fit improves cardiovascular and muscular health and helps fight disease.
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