Exercise: Just Take 15

In order to try and get my exercises done during the day, I break them down into 15-minute segments in order to make them more manageable.

Here are some activities to do in Just 15!

Morning Stretches:

• Floor Bicycles: Lay on your back on the floor. Put your hands behind your head & bicycle your legs as you alternate your right elbow towards your left knee, then your left elbow towards your right knee. Repeat 15 times (or work up to this in increments of 3). Between sets, stretch your legs out & your arms over your head to elongate your body while taking 3 deep breaths. Repeat the sequence 3 times. 
• Cat/Cow Poses: After the floor bicycles, get up on all fours with your knees below your hips & your hands below your shoulders. Slowly round your back & pull your head down for Cat Pose, then arch your back & lift your head for Cow Pose. Repeat this sequence at least 3 times while taking deep breaths. 
• Child's Pose and Downward Dog: After the Cat/Cow Poses, kneel and lean your bottom on your heels, then fold your torso on the floor with your hands to your side or in front of you, demonstrated in this video for Child's Pose. Take 3 deep breaths as you hold this position. For Downward Dog, come up on all fours again, tuck in your toes, and push up with your hands and feet to raise your bottom up with head down and legs as straight as possible. Take 3 deep breaths as you hold this position. See video here for demo. 
• Forward Fold: pose as demonstrated here ---you can bend your knees slightly as you bend your body forward as far as you can. Hold for at least 3 deep breathes.    
• Triangle Pose shown on this link. Again you can bend your knees slightly during the pose if you need to. Place your feet more than shoulder width apart, and turn your right foot out. Turn your upper body towards the right, reach your hands down towards your right ankle, and reach your left arm up as you look up, while keeping your right hand on your right ankle. Hold for at least 3 deep breathes. 
• Tree Pose: demonstrated on this link --- Stand with a good, solid base, bend your right knee and place the bottom of your right foot on the inside of your left thigh. Hold this position for at least 3 deep breaths while holding your hands in prayer position over your heart center. Repeat on other side.

5 Tibetan Rites of Rejuvenation:

• This is a great way to start and/or end your day!
• Link here.   

Yoga Practice:

• Beginner Yoga. Here's a great video that gives practice tips; Link here, for those starting yoga.
• Hatha/Meditative Yoga (link), for a slow, relaxing practice.
• Ashtanga/Power Yoga (here), for a more strength practice, discussed in this link.
• Vinyasa/Movement Yoga (here), for a more general-type practice.
• Bikram/Hot Yoga (here), if you want heat in your practice!
• Yoga Overview. This link gives an overview of the types of yoga, so can choose which one is best for you.  You can also mix it up, as long as you know your limits!

Walking:

• Take your 15-minute morning and afternoon breaks at work and walk at your natural pace for those15 minutes. 
• At home after dinner, take another 15 minute walk with the dog, with a spouse, or by yourself.

HIIT Exercise:

• HIIT (High Intensity Interval Training) is another option for brief and effective cardio & strength training without the long hours of intensive workouts. Here's a great app for this, The 12-Minute Athlete here.
• Treadmill Intervals is easy to do. Instead of staying on a steady pace, mix it up with different speeds. Here is my usual treadmill interval training: 
• Start with a warm-up at an easy walk for 2:00 minutes.
• Pick up the pace to an easy jog for 1:00 minute.
• Pick up the pace even more to a fast jog for 2:00 minutes.
• Then up the pace to a easy run for 2:00 minute.
• Up the pace to a fast run for 1:30 minutes.
• Slow down to an easy jog for 2:00 minutes.
• Then up the pace to a fast run for 1:30 minutes.
• Slow down to a fast jog for 2:00 minutes.
• Finish with a cool-down at an easy walk for 1:00 minute.

What exercises can do in 15-minutes in order to get out of a rut or in order to stop making excuses because you don't have time? Start on that list, and you may find you get in your workout when you can segment things out into this smaller time frame, for more joy in your life!