how often should I do home workouts

10-Minute Home Workouts for Busy Professionals: Quick No-Equipment Exercises for Busy Schedules

Are you a working professional with a busy schedule? Are you looking to get more exercise in your day-to-day routine? Even a minimal amount can have a very positive impact on your overall health. Here is a list of options that are suitable for you (as a busy professional) and give you opportunities to incorporate more movement into your daily routine.

Here is a brief overview of the different options available to you for exercise!

Jumping Jacks

Jumping Jacks are an easy and fast full-body workout. They are great for building up bone density and strengthening hip muscles. Jumping jacks are a great way to start your day, and you’ll feel much better after a quick round of these!

Jumping jacks are a fantastic exercise for boosting overall cardiovascular health. As a classic aerobic activity, jumping jacks get your heart pumping and increase your breathing rate, making them one of the most effective ways to enhance your cardiovascular fitness. When you perform jumping jacks, your heart rate rises, allowing your body to deliver oxygen-rich blood more efficiently to every cell and tissue.

But the benefits of jumping jacks go far beyond just heart health. One often overlooked advantage is the positive impact on brain function. The vigorous, rhythmic movement involved in jumping jacks increases blood flow not only to your muscles but also to your brain. This enhanced circulation brings more oxygen and nutrients to brain cells, which can help improve focus, boost mental clarity, and elevate your mood. Aerobic exercise like jumping jacks has even been shown to stimulate the release of endorphins and brain-derived neurotrophic factor (BDNF)—a protein that supports learning, memory, and the growth of new brain cells. Regularly including jumping jacks in your workout routine can help reduce stress, sharpen your thinking, and support long-term brain health, making it a great addition to any quick home workout.

Arm Circles

Arm circles are a straightforward and efficient exercise that can be performed almost anywhere, requiring no special equipment. They are particularly beneficial for warming up the shoulders and improving flexibility.

How to Perform Arm Circles

According to Eskenazi Health, arm circles begin in a standing position shoulder-width apart and require simple forward and backward motions. Exercise of the Month: Arm Circles Looking for an added challenge? Consider adding light weights in each arm simultaneously!
Benefits of Arm Circles

Arm circles are not only easy to perform but also offer several benefits:

Do Arm Circles Really Work?

Shoulder Strengthening: Regular practice helps in strengthening the shoulder muscles, which are crucial for daily activities like lifting groceries or performing household chores.
Improved Flexibility: They aid in enhancing the flexibility of the shoulder joints, reducing the risk of injuries. Prolonged periods of sitting or low-activity can cause the shoulder joints to become stiff over time.

Incorporating Arm Circles into Your Routine

Given their simplicity and effectiveness, arm circles can be easily integrated into your daily routine:

Warm-Up: Use them as a warm-up exercise before engaging in more strenuous physical activities.
Part of a Comprehensive Workout: Combine them with other exercises to create a balanced workout regimen.

Incorporating arm circles into your daily activities can contribute to better shoulder health and overall physical well-being.

High Knees

High knees are a simple, accessible exercise that can be performed anywhere—making them a great choice for those looking to support knee strength and flexibility with no equipment required. This exercise involves lifting your knees alternately toward your chest in a marching or jogging motion.

According to Wikhow, 3 Ways to Do High Knees – wikiHow High knees begin in a standing position. The objective is to bring your knees as closely as possible to your chest. You have the option of varying speed and height.

Why High Knees Are Beneficial

Strengthen Muscles Supporting the Knee: This movement activates the quadriceps, hip flexors, and calves—muscles crucial for stabilizing and supporting the knee joint (HSS Move Better).
Improve Mobility and Balance: High knees promote dynamic flexibility and balance, key for knee health and injury prevention.
Low-Barrier Cardio: As highlighted by the Virginia Cooperative Extension, they raise your heart rate, offering a cardio workout that also strengthens the legs.

Tips for Healthy Knees

Start Slowly: If you’re new to exercise or have knee concerns, begin with a marching motion and focus on form over speed. Don’t worry too much initially about distance or speed – that will build up over time.
Mind Your Range of Motion: Only lift your knees as high as is comfortable for you.
Listen to Your Body: The Harvard Health guide recommends avoiding pain and focusing on gentle, controlled movements to support joint health.

Incorporation Into Your Routine

High knees can be performed as part of a warm-up, between strength exercises, or in short cardio bursts throughout the day. Aim for intervals of 20–30 seconds, resting as needed, and gradually increase your duration as your strength and endurance improve.

Squats

Squats are one of the most efficient full-body exercises you can do at home without any equipment, making them perfect for busy professionals. This classic move targets your lower body, primarily working your quadriceps, hamstrings, glutes, and even your core muscles for added stability.

Benefits:

The benefits of squats extend far beyond toned legs. Harvard Health highlights that squats strengthen the muscles that support the knees and hips, improving balance, mobility, and posture—crucial for anyone who spends long hours at a desk.

A basic squat is an easy exercise which begins in a standing position. With your chest up, you’ll want to lower the core of your body as close to the ground as possible, and return to a standing position.

Maintain a straight back throughout and avoid letting your knees move past your toes.

Duration:

This is completely up to you. For a quick home workout, aim for 2–3 sets of 12–15 reps, resting 30 seconds between sets. With proper form, this takes just a few minutes and can be integrated easily into your daily routine—no equipment, no fuss, just results.

Hip Circles

Hip circles are a dynamic, no-equipment exercise that builds hip strength, mobility, and stability—essential for busy professionals looking to stay active in tight schedules. American Sport and Fitness highlights ten key benefits, Top 10 Benefits of Hip Strengthening Exercises with Hip Circles including better posture and athletic performance.

How to

Hip circles are done from a standing position – simply move your hips in a circular motion! Hip Circles | Illustrated Exercise Guide

Incorporate hip circles into a 10-minute home routine as a warm-up exercise. Begin with 30 seconds in the clockwise direction, and 30 seconds in the counterclockwise direction. Ensure that you’re performing this at a comfortable pace. Give hip circles a spot in your daily routine—your hips, posture, and performance will thank you!

Try adding one or more of these exercises to your day-to-day routine! It’s important to incorporate exercise through your day-to-day activities, not just in dedicated workout sessions. Whether you’re at your desk, taking a short break, or winding down at home, these simple movements—jumping jacks, arm circles, high knees, squats, and hip circles—offer flexible options to fit into even the busiest schedule. By weaving short bursts of activity into your routine, you’ll not only boost your physical health but also improve your focus, energy levels, and overall well-being. Remember, the key is consistency: start small, choose exercises you enjoy, and gradually build them into daily habits. Over time, these quick exercises can make a significant difference—helping you feel stronger, more energetic, and better equipped to handle the demands of your professional life. Your health is an investment worth making, no matter how busy your day gets.

July 2, 2025 by johnc Health Tips 0

Unlocking the Power of Vitamin D: A Guide to Boosting Bone Health and Wellness Through Proper Consumption

Vitamin D is often known as the sunlight vitamin For bone health, it is very important for bone health that you consume it on a regular basis. It’s one of the 4 essential vitamins, and there are plenty of great sources of the vitamin which are available to you. The consequences of a vitamin D deficiency are very severe, meaning it’s important to consume it on a regular basis to maintain your overall health and wellness. Here are examples of sources of this essential and beneficial vitamin. The recommended amount of Vitamin D consumed on a daily basis is 400-800 International Units.

Milk

It’s widely known that milk is a rich source of Vitamin D. In one 8 ounce glass of milk, you’ll find approximately 110 International Units of Vitamin D. Consuming approximately 4-6 8 ounce glasses of milk per day will provide for the full amount of your recommended daily vitamin D serving. Milk also has calcium and other essential vitamins and minerals that benefit your overall health.

Fish

According to the USDA guidelines, Rainbow Trout is a great source of Vitamin D with over 645 International Units. This is followed by salmon at between 383-570, and a serving of only 3 ounces of either fish is able to suffice. Fish is also rich in omega-3 fatty acids which support heart health, and is also known for being a lean source of protein. Fish is the richest source of Vitamin D on the USDA guidelines list.

Orange Juice

Just one cup of orange juice has 114 IU of vitamin D! You won’t necessarily find vitamin D in cold-pressed orange juice because it’s not a natural part of an orange. Vitamin D is often added to standard orange juice before it is sold. This is the same size as a small glass. It’s very easy to get a large amount of your body’s necessary vitamin D when you wake up. Because fat is not required for absorption, orange juice is a great option for adding vitamin D to your diet.

Cheese

Just a tiny amount of cheese is packed with Vitamin D. Fortified American Cheese is another great source of Vitamin D. Just 1 and ½ ounces of cheese has 104 IU of Vitamin D. Naturally, cheese can contain up to 30 IU of vitamin D. Aside from being a rich source of Vitamin D, it’s also packed with other nutrients. These include Vitamin A and calcium, which is a critical mineral for bone health. Cheese is a great snack when you’re looking for a quick and nutrient-packed bite to eat.

Sunlight

Sunlight is another great way to get Vitamin D! This is a perfect option during the summer months. Sunlight also does not cost anything, which makes it an excellent option when the sun is out. Approximately 15-30 minutes of sun exposure per day will provide your body’s required daily amount of Vitamin D. During the winter months, or at times when it’s not possible to go outside – it’s important to supplement with additional Vitamin D.

Vitamin D is important for bone and immune health. Especially during the winter months, you may not be getting enough of it. That’s why it’s important to make Vitamin D a regular part of your diet.

November 13, 2023 by johnc Health Tips 0

Small Steps, Big Gains: Incorporating Desk Micromovements for a Healthier Workday

If you don’t have enough time for exercise throughout the day, incorporating desk micromovements can help. Every time you tap your foot or even twiddle your thumbs, you’re burning calories! These are great examples of micromovements that can help you incorporate more physical activity throughout your day. Here are some great examples of micromovement exercises that you can incorporate into your day for more physical activity!

Tap Your Toes

One of the biggest risks to sitting for long periods of time is Deep Vein Thrombosis. Tapping your toes is a great way to increase circulation in your legs, and burn calories at the same time. Tapping your toes is a great way to help mitigate the effects of sitting for long periods of time and reduce your risk for Deep Vein Thrombosis. These small incremental activities can add up to a lot of calories burned over time!

Breathe In and Breathe Out

Simple deep breathing exercises are also great for burning calories. A study conducted at a hospital over 26 days, featuring 20 obese patients on a low-calorie diet showed improvements in exercise capacity. Comparing the experimental group with the control group, the experimental group patients performed better on a 6-minute walking assessment. Breathing does burn a tiny amount of calories. However, deep breathing exercises are very beneficial because they promote a healthier overall appearance. Deep breathing exercises are also very beneficial for your mood. A deep breathing exercise can take as little as a minute. Just take a deep breath for 20 seconds, hold it for 20 seconds, and exhale for 20 seconds.

https://pubmed.ncbi.nlm.nih.gov/20805830/

Shoulder Rolls

Do you feel a lot of tension in your shoulders? These are easy exercises which you can do while sitting in a stationary position. Shoulder roll exercises are designed to stretch your trapezoid muscles. If you feel a lot of tension on your back and neck, shoulder rolls are a great way to relieve some of the tension. This form of exercise can also improve your ability to lift weights or perform other more intense exercises that rely upon your back and shoulders. However, you’ll have to be very careful when performing these exercises. It’s best to avoid forward and backward motions, and strictly perform an up and down motion while doing shoulder roll exercises.

What Muscles Do Shoulder Shrugs Work? | livestrong

Shoulder Shrugs: Muscles Worked, Benefits, and How To (healthline.com)

Head Nodding

Did you know that nodding your head can have benefits to your physical health? Neck strength is an important part of your body. Head nodding can help strengthen the muscles in your neck. Head nods are cited as a potential exercise that can help alleviate neck pain. If this is something which you experience as a result of a job which requires long periods of sitting, head nodding exercises can help.

Incorporating motion and movement in your day-to-day activities is a great way to be able to improve your overall health and fitness. Although micromovement exercises may not always burn a ton of calories or lead to significant improvement in strength, these exercises have many clear benefits. Therefore, it’s a great idea to incorporate micromovements into your daily exercise routine.

August 31, 2023 by johnc Exercise Tips Health Tips Resources Stretching 0

If Russian Twists are bad for your back why aren’t hanging windshield wipers

Many people doing abdominal muscles often compare the safety risk of one over the other, thinking if russian twists are bad for your back, why aren’t hanging windshield wipers? Fortunately, it’s possible to build your abdominal muscles while avoiding potential back injuries in the future. For that reason, many often compare one form of exercise to another in order to determine safety and efficacy.

What are Russian twists?

Russian twists are a common sitting exercise. While sitting, this is where you lift your feet off the floor and pass a weight from one side of your body to the other. This is not an easy exercise, but it’s not something that’s too difficult to do. You’re moving your body in a twisting motion, which is why it’s called a twist.

What are hanging windshield wipers?

This is a very difficult exercise that you can’t do at home. It requires you to hang vertically from a bar,a nd swing your legs from left to right. Furthermore, this exercise requires you to orient your legs in a way that they are parallel to the floor. Imagine making your legs look like a windshield wiper on an automobile. This is also an advanced exercise that may not be a great idea for beginners due to its high risks of injury. Part of the reason why this exercise carries a lower risk of an injury is because people doing this exercise may have more experience!

Risk of a Back Injury From Russian Twists

Many online writers suggest that Russian twist exercises are dangerous due to a risk of compression. One athletic therapy journal article from 2008 indicates that the Russian Twist exercise is a great advanced core exercise. Another study mentions an older golfer who used russian twists as part of an exercise routine as a way to help improve core strength.

It’s clear that russian twists are a form of exercise which are well-documented to produce great results. However, this doesn’t mean that this form of exercise does not come without the chance of an injury. A trainer was quoted in Men’s Health suggesting that the exercise places a lot of pressure on the spine. It’s certainly true that a rotational position with the exercise is very likely to cause an injury. In most cases, the recommendation is to avoid the exercise due to the spinal pressure. This is especially important to consider if you’re new to exercise.

Alternatives

Ultimately, both Russian twists and hanging windshield wipers are core exercises. They’re designed to target the muscles in your abdomen. Fortunately, you can still work these muscles with a much lower risk of an injury. You might consider planking! This might be a slightly uncomfortable exercise at first, but you’re able to build the same core muscles that you would build with a Russian twist!

Conclusion

There have been studies which have shown the benefits of Russian twist exercises. But, there’s also plenty of evidence which suggests that the exercises are dangerous. Therefore, you may want to reconsider these, especially since there are other great options that are able to work the same muscle groups.

October 22, 2022 by johnc Core Strength Training 0

Why is it important to keep your back and neck straight while performing a hamstring stretch?

why it's important to keep your back and neck straight during hamstring exercises

Your hamstrings are leg muscles, and specifically they are the “upper leg” muscles that are right above the knee. We place a lot of tension on our hamstring muscles on a daily basis when we walk, run, or lift heavy objects. Hamstrings are often a part of our exercise routine, so stretching these muscles can be helpful to avoid soreness or injury.

Even though stretching is designed to prevent injuries, there’s still a potential for injuring yourself if you stretch improperly. You’re potentially placing additional stress on other parts of your body such as your neck or spinal cord. Here is a quick overview of why you should keep your neck and back straight while doing a hamstring stretch, along with a few ideas for hamstring stretches that you can do.

Remember that your body operates like a machine. While hamstring stretches are useful, they also come with a slight risk of an injury to your spinal cord. By keeping your back and neck straight, you’re able to reduce these injury risks when stretching. Stretching does place pressure on your spinal cord, and over time this repeated stress to your spinal cord makes injury very likely.

Flat-Back

One common hamstring stretch (Also one of the easiest ways to keep your spinal column straight) is to lie down on your back and lift your leg in the air. You can interlock your hands in order to support your leg.

Using Rollers

Rolling your hamstrings with a foam roller is an easy way to increase the blood flow to these muscles. Foam rolling is like a massage for your legs. It’s not exactly a stretch, but foam rolling has many of the same benefits without putting pressure on your spinal cord.

Standing Stretch

While being careful to keep your neck and back straight, stand on one leg and elevate the other one slightly. This is a fairly easy one to do as you’re able to stand upright while doing it. A standing stretch is a simple and easy one to do.

Stretching is a great way to relieve tension in your muscles. It’s also able to prevent soreness before you exercise. If you stretch before exercise or in your day-to-day life, stretching is a great part of exercise if you do it right!

September 2, 2022 by johnc Health Tips 0

How Often Should I Do Home Workouts?

The answer is surprisingly, or not surprisingly simple:

It’s up to you. There’s no set amount of home workouts which you should perform. You can stick to what you feel comfortable with.

Remember the following:

Some research (at least from a cardiovascular perspective) suggests that there is a benefit to exercise with more intensity rather than at smaller intervals.

In other words, you don’t want to do workouts which are so intense that you end up burning yourself out after a very short period. You’ll put yourself at risk for an injury.

But, even the researchers admitted that even doing intensive workouts can mean that you are more likely to injure muscles.

What are HIIT Intense Workouts?

Intense workouts can last a few minutes or a few seconds, and are done in repetitive increments. So, you might perform a few seconds of high intensity running, with a minute or so of a lower intensity exercise. This gives you an opportunity to get your heart rate elevated and some time for cooling off.

Weight Loss

The experts also weighed in on weight loss. They suggest that calorie restriction is critical to losing weight. Proper diet can also play a huge part in losing weight.

The Verdict

The experts even disagree on the benefits of higher intensity workouts. So, just don’t work out so intensely that you injure yourself. Think about what you want to accomplish, and just add on to your goals gradually. Don’t try to accomplish everything in a single workout session – all workout goals take time.

January 6, 2021 by johnc About Home Gyms Exercise Tips 0