5 Quick Workouts to Combat Life's Aches & Pains

What does your average day look like? Is it filled with movement and activities that are easy on your body and great for your health? Do you wake up each morning feeling totally rested, ready to take on your stress-free day? Sounds great, but unfortunately this isn't the reality for most of us.

If you feel like you spend too much time at your desk, hunched over a computer or gazing down at your smartphone, you're not alone.  According to a Nielsen Company audience report, adults in the United States spend more than 10 hours a day in front of screens. Not only is all that screen time keeping you from spending quality time on other endeavors or relationships, but the poor posture that results from how we interact with screens can lead to uncomfortable aches and pains. While your day might be filled with less-than-ideal situations, there are exercises you can do to alleviate the physical and mental stresses they can cause.

Commit to taking five or 10 minutes out of your busy day for an exercise break to target some of these most common problems of everyday life and your health with thank you. Although this isn't a replacement for a traditional workout, these exercises can be done in short bursts when you can squeeze them in or added to your regular routine. Aim for eight to 12 repetitions of each strength exercise and 30 to 60 seconds of each cardio move. You can do the sequence two to three times through, depending on how much time you have available.


The Problem: Sitting Too Much


Your best bet is to sit less and move more, since sedentary behavior has been linked to increased risk of Type 2 diabetes, heart disease and other cardiovascular health issues. Over time, hip muscles begin to tighten from lack of movement while in a flexed (seated) position, which can cause low-back and hip pain. If sitting less isn't an option due to your current work position, consider taking a few breaks throughout the day with these exercises, designed to stretch and strengthen the hips and surrounding muscles.  
  
Primary muscles worked:  Hips, Glutes, Hamstrings, Quads

Balancing Hip Flexion
Balancing Hip Flexion
 
 
Front Kick with a Squat
Front Kicks with Squat
 
 
Bridges
Bridges
 
 
High-Knee March with Reach and Pull
High Knee March with Reach and Pull
 
 
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The Problem: Slouching


Good posture can make you look and feel younger and lighter, but it's challenging when you sit or stand in one position for long periods of time. Over time, slouching results in weak back muscles and tight chest muscles, so exercises to target those areas will leave you standing taller, sitting straighter and feeling better.

Primary muscles worked: Chest, Triceps, Upper Back

Chest Press with Band
Chest Press with Band
 
 
Burpees
Burpees
 
 
Dumbbell Reverse Flys
Dumbbell Reverse Flys Seated on Ball
 
 
Mountain Climbers
Mountain Climbers
 
 
 

The Problem: Too Much Stress


Excessive stress can take a physical and emotional toll on your health. Although it's nearly impossible to escape stress completely, how you handle situations and how you cope with pressure will have a huge effect on your stress level. Taking a few minutes each day to stretch, breathe and even get out for a short walk or jog can be the difference between good health and letting these feelings control your life. 

Torso Stretch
Torso Stretch
 
 
Upward Dog
Upward dog
 
 
Child's Pose
Childs pose
 
 
Seated Butterfly Stretch
Seated Butterfly Stretch Exercise
 
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The Problem: Cell Phone Addiction


If you spend lots of time scrolling through social media or surfing the web for the latest internet craze, chances are much of your time is spent with your neck craned, looking down at your smartphone. While a digital detox can do wonders for your mental health and overall happiness levels, completely abandoning the phone just isn't a viable option for some people. To avoid developing "text neck" (yes, it's really a thing) from flexing to look down, though, you'll want to be sure you're incorporating exercises that target the muscles protecting your neck, shoulders and upper back.

Primary muscles worked: Upper Back, Triceps, Shoulders, Neck

Seated Rows with Band
Seated Rows with Band Exercise
 
 
Seated Shoulder Press
Seated Dumbbell Shoulder Press Exercise
 
 
Cardio Rows

Two options: Indoor rowing machine or at-home rowing workout

Dumbbell shrugs
Dumbbell Shrugs
 
 
 

The Problem: Lack of Sleep


If you're tired from a night of tossing and turning, you need an exercise routine that gets you going by waking up your body and mind. Designed to target multiple muscle groups at once, these exercises will get your whole body energized in a hurry. Add a high-knee march or run in between exercises for an extra cardio boost.

Primary muscles worked: Quads, Glutes, Shoulders, Chest, Triceps, Biceps

Stationary Lunges with Dumbbell Press
 
Stationary Lunges with Dumbbell Press
 
 
Pushups
Pushups
 
 
Dumbbell Squat with Lateral Raise
Dumbbell Squat with Lateral Raise
 
 
Lateral Lunges with Dumbbell Curls
Lateral Lunges with Dumbbell Curls
 
 
Instead of lamenting the fact that you have an office job or feel tied to your phone, take action! With just a few minutes and a targeted set of exercises to combat the daily stresses of life, you can feel better, have more energy and be better equipped to take on each day's physical and mental challenges.
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Member Comments

Loved the exercises! Thanks for sharing this one! Report
When you have a disability 90% of these exercises you can't do. We need more that are vamped for us. Report
Thanks Report
ONLYME33
Love the active displays-- Report
The pictures make me want to do these Report
Great article. Report
As we age it is important to do exercise to keep our bodies strong, healthy and pain free. Report
Great ideas Report
ONLYME33
nice cut and paste workout Report
I use some of these and they are great! Thanks. Report
BONDMANUS2002
Absolutely great Report
Definitely helpful!
Report


 

About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.