5 quick and easy exercises – 15 minutes per day!
Was your New Year’s Resolution to make health and fitness a priority in 2020? Did you also decide to spend more time with your friends and family this year, and find it hard to strike a balance between your competing commitments?
We spoke with Vincent Maynard, Personal Trainer and Injury Specialist, about living with PKU, the challenges the community face every day, and asked him if there was a quick exercise routine that patients could follow from the comfort of their own homes (using no exercise equipment!).
Here are 5 easy full-body exercises that you can do everyday, to keep your mind and body, happier and healthier.
Let’s get stuck in!
10 x Squat
- Your legs should be hip width apart. Stand up nice and tall.
- Bend your knees and hips and lower your bum down to the floor.
- Try to get to 90 degrees depth and keep a nice straight spine on the whole movement.
- Keep your heels on the floor and push back up to your start position.
ALTERNATIVE: If you are finding this movement difficult, use a sofa or chair to touch your bum onto.
AREA WORKED: Quads, hamstrings, glutes, back extensors and core
REPS: 10 reps and repeat 3 times
12 x Shoulder Taps
- Find a flat surface that you can place your hands on to.
- Keep a straight body from head to toe.
- Gently take one hand off the surface and touch the opposite shoulder.
- Repeat on both sides trying to keep the body from moving each time.
AREA WORKED: Core musculature, shoulders, quads.
REPS: 12 reps and repeat 3 times
10 x Backwards Lunge
- Stand up nice and tall for the start position.
- Bring one leg back behind you and drop the knee down to the floor.
- Push back up and return to the start position.
ALTERNATIVE: If you are struggling with balance, stand next to something that you can hold on to.
AREA WORKED: Quads, hamstrings, calves, core and glutes.
REPS: 10 reps each side and repeat 3 times
30 Second Plank
- Find a space on the floor and bring yourself up onto your elbows and toes.
- Make sure your back is nice and flat.
- Keep your elbows underneath your shoulders.
AREA WORKED: Core, shoulders, quads, hamstrings and glutes.
REPS: Hold for 30 seconds and repeat 3 times
12 x Glute Bridges
- Find a space on the floor and lay on your back.
- Place your hands to the side and bring your knees up.
- Push your hips up to the ceiling, keeping your feet flat on the floor, then return to the start position.
AREA WORKED: Glutes, hamstrings, back musculature and core.
REPS: 12 reps and repeat 3 times
Once you have completed all 5 exercises, repeat them again twice more, or until you reach 15 minutes.
Important: Stretch and hydrate before and after exercise to avoid injury.
Even a small amount of exercise everyday can have a huge effect on your health. Apart from the obvious benefits such as weight loss, it can also help with muscle and bone strength, increased energy levels, reduced risk of chronic diseases, increased skin health, increased brain health and memory, help with relaxation and sleep and reduced pain. Give it a go and tell us how you get on!
If you have any questions for Vincent, you can follow or message him on instagram: vm_perform.
If you have any other questions, please email email@example.com.