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Give Your Workout a SparkStart

5-10 Minutes to Major Momentum


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Great point. Long term success is all about making healthy choices a habit. Report
I agree with SparkGuy's quote about 5-10 minute workout, it really does make a difference, especially when either just starting or even feel too lazy to start fitness regime! So, whenever I'm get bored with my current workout and start to skip, I just mix some cardios for at least 10-min just to get back on track. The trouble is, I'm very fast to get bored, haha. Report
Great ideas for my lunch break. We get 30 minutes which isn't great for any "real" exercise but these workouts are entirely doable. Report
Great ideas for my lunch break. We get 30 minutes which isn't great for any "real" exercise but these workouts are entirely doable. Report
Yes Misty I agree, I had the same experience with Arthrtis!! The more I exersized the better it pain I mean...less pain rather than more!!! Report
I used to think that I couldn't exercise because I hurt to much from arthritis. Ever since I've been walking I feel better than I have in a long time. Hope this helps somebody! Report
Thank you I believe that this is something that my be quite helpful.
Clyn204 Report
wow what a great article, these are all things that could be done when getting up in the morning or just before bed i will definately attempt to get some into my day Report
Thanks for the great article. I will definitely read it when I'm feeling overwhelmed and need a little reminder that slow and steady wins the race. Report
Hi Jen -

This is a great article. Some friends in healthcare and I firmly believe in the microfitness concept (start small for behavior change, and you'll add up cumulative big gains - or rather - big losses).

We developed a community challenge format via Twitter just for this very purpose, and to gain support and motivation from friends and family.

It's called 'Get Up and Move,' and you can start using it (free web application) at

There's no registration - it uses your account to login - and challenges are by default private (they arrive via Direct Message on Twitter and in your email inbox if you've set that option on your tweet profile).

We'd love to see the Spark community try it out!

:) @jensmccabe
Jen McCabe
#getupandmove Report
I have gathered some sitting/armchair exercises for those days I'm too pooped to do much else and for doing in front of the television. They strengthen the knees and stretch the muscles so that as one gets more active it helps prevent sore muscles.

Be sure to ask your doctor before starting any exercise program, especially to ascertain if the exercise routine will aggravate or worsen any injuries you already have.

Armchair Exercises
Feet and Toes
Lift your feet a few inches off the floor a couple of inches and wiggle your toes.

Now, slowly lower your legs to floor then slowly raise them back up until the knee joint is locked. Repeat a few times.

Keeping your feet off the floor, extend your legs and push your feet forward as if pointing at something in the distance with your toes, hold for a few seconds then pull your feet back, pointing the toes to towards the ceiling.

Put both feet back on the floor, hip width apart, and come up onto the balls of your feet, lifting your heels off the floor. Hold for a few seconds then relax and repeat a few times.

With your feet flat on the floor, lift one foot at a time and slowly rotate your ankles around in small circles (both directions) to loosen off any excess tension.

After your feet, move your attention to your lower legs and calf muscles.

Sit up straight and tense the lower leg muscles, holding for a few seconds, feeling the various muscles contract before relaxing. Repeat three times.

Relax and bring your attention to the upper legs. Tense the upper leg muscles and hold for a few seconds, Repeat three times, again building up the tension to your maximum each time.

Sit with your feet hip width apart and come up onto the balls of your feet, lifting your heels off the floor. Push your legs down as if trying to push your heels back onto the floor, whilst resisting and tensing the legs so that the heels don’t actually go back to the floor. Relax and repeat several times.

Next, sit with your feet hip width apart, but with your knees together. Start squeezing your knees together and tense your upper leg muscles. Do this several times, gradually building with each one up to your maximum effort.

Stay in the same position, but this time put your hands on the outside of your knees. Push outwards, trying to open your knees apart, but resist with your hands so that they don’t open. Start slowly, building to your maximum effort.

Hands on hips, sit up as straight as possible and tip the hips forward and back (stretches and strengthens the lower back) and while tipping the hips backward (as if pressing the back against a wall) lift the tummy muscles all the way from the bottom of the belly upward and then squeeze the sides toward the middle.

With knees bent, push the feet hard against the floor (one at a time or both together) then relax, then lift the feet and straighten the legs. Repeat.

Wiggle your fingers quickly for a few seconds on both hands.

Then open and close your hands quickly, extending your fingers to the maximum and making a fist each time you close your hand.

Relax your hands and wrists and give them a good shake – as if you’ve just washed them then realized there is nothing to dry them on.

Stop shaking and gently bend and rotate your wrists through their full range of movement.

When we say the upper body, we’re talking arms, shoulders, chest and back.

• Raise both arms horizontally, out to your sides, shoulder height as if you were doing an impression of an aeroplane. Push out your arms in both directions, reaching as far out as physically possible, feeling the stretch across your back and chest.

• Relax from this stretch but keep your arms out straight and start to move them very slowly in small circles as if running your finger around the outside rim of a coin. Do ten small circles forward, then ten small circles backwards.
• Relax the arms and shake them off.

• Put both hands together as if you have just clapped, hold them out in front of you, elbows raised and push your hands together, tensing your arms, chest, shoulders and back for 10 seconds.

Neck and head
Okay, move your attention to your head and neck. Your neck and spine are very delicate and should only ever be exercised slowly and gently, and without tension, particularly when rotating the head in a circular motion. Never force movements, and don’t do anything that hurts.

Slowly drop your head forward, taking your chin toward your chest an inch or two for a few of seconds.

Bring your head back to its normal position then take it slowly backwards. Again, hold for a few seconds.

With the head tilted back, drop your mouth open and slowly close again, pushing the chin forward. Perform several times.

Bring head back to normal centre position, looking forward. Look to the left side, hold for a few seconds, then change to the right side and hold for a few seconds.

Bring your head back to its normal position, drop your chin an inch to the chest and slowly roll your head in a gentle, relaxed circular motion. Do this several times in both directions, slowly easing out any tensions and stiffness.

Shoulders and upper back (start with three and work up to ten):
Hands on hips, stretch by arching the back backward starting at the lower back moving up to the neck (flexibility) and roll down again

Hold up the head, roll the shoulder joints back by holding the elbows at the sides and bringing hands from the front (at waist level) to the sides.

Hold the arms straight out from the shoulders and/or up in the air and roll the hands forward and backward (helps prevent dislocation injuries) unless, of course, you’ve already got shoulder injuries.
This is a great article to come back to time and again. it reminds me that baby steps are important! Report
This sounds very good. But I have back problems & I can't do these things without a lot of pain.

I have decided to try to use CURVES for my exercise program along with routine walking using pedometer. Report
This is one of the best articles on the site. It really gave me some good ways to do a little bit of exercise that will help. Report

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