Get Back Into Movement With This Simple Workout

If you’re left feeling sluggish or sedentary, it doesn’t mean you need to torture yourself with a punishing workout. Instead, consider a low-intensity movement practice that helps you return to your normal routine, promotes circulation, eases tightness, and helps you gradually regain energy. This workout consists of brief cardio intervals and basic multi-joint strength moves that involve several larger muscle groups. It’s designed to be adaptable so that you can select exercises that match your current fitness level and the equipment available to you.

Estimated reading time: 6 minutes

---

Things to Consider Before Starting a Workout

Don’t Be Hard on Yourself

A single large meal doesn’t negate a pattern of healthy habits. Don’t exercise out of guilt about what you just ate. The purpose of exercise is to support your health.

Know How You Feel

Avoid strenuous exercise when you’re still uncomfortably full. Consider going slower or waiting until symptoms (including nausea, reflux, cramps, and severe discomfort) have passed. Stop if you have chest pain, dizziness, excessive shortness of breath, or extreme pain.

Stick With Movements You Already Know

It’s not ideal to try out a new exercise in high-intensity mode for a workout. Stick with the ones you already know you can perform with good form. Adjust your range of motion, tempo, or the resistance you use when needed.

Have a Workout Buddy

A walk, stair workout, or home session may be more enjoyable when done with a friend or family member. A partner may also help keep you mindful of your effort and form. Warm-ups, cool-downs, and gradual changes in intensity may help reduce your risk of injury. Many adults find walking and other moderate-intensity exercises easier to manage as they return to movement.

Warm-Up Workout

Complete the following exercises at a comfortable pace.

1. Walk or Jog for 5 Minutes

Begin with an easy walk. Move into a light jog only if it feels comfortable.

2. Air Squats

Complete 15 air squats.

Stand with your feet about hip-width apart. Push your hips back as though you are sitting down in a chair, then return to standing.

Hold on to a counter, sturdy chair, or railing if you need support. Stop the exercise if it causes or worsens lower back pain.

3. Push-Ups

Complete 2 sets of 10 push-ups.

Choose the variation that allows you to keep your body stable:

• Wall push-ups
• Counter or chair push-ups
• Kneeling push-ups
• Full push-ups

Place your hands slightly wider than shoulder-width apart. Lower your body slowly, then press back to the starting position.

Main Workout

Complete 3 to 5 rounds of the following exercises.

Rest for 30 to 90 seconds between exercises or rounds as needed. Beginners can start with 1 to 2 rounds and use an easier pace during the cardio intervals.

1. Cardio Intervals

Complete 5 minutes of cardio using one of the following activities:

• Walking
• Jogging
• Climbing stairs
• Rowing
• Swimming
• Riding a stationary bike

Alternate between:

• 30 seconds at a moderate to brisk pace.
• 30 seconds at an easy pace.

Repeat the 30-second moderate and 30-second easy intervals for five total cycles.

The faster interval should feel challenging but manageable. You should still be able to maintain proper form throughout the full five minutes.

2. Walking Lunges

• Complete 10 walking lunges in total, alternating legs.
• Step forward using a comfortable stride. Bend both knees and lower your back knee toward the floor. Press through your front foot to return to standing, then repeat on the opposite side.
• For support, hold on to a counter or railing. You can also take smaller steps or perform reverse lunges in place.
• Stop if you feel pain or instability. Supported sit-to-stands may be a more comfortable alternative.

3. Plank

• Hold a plank for 10 to 20 seconds.
• Place your hands on a wall, counter, bench, or the floor. Keep your body in a straight line from your shoulders through your hips and legs.
• Gently engage your abdominal muscles while continuing to breathe normally.
• Use a higher surface to make the exercise easier. Stop if your lower back begins to sag or you cannot breathe steadily.

4. Bent-Over Row

• Complete 10 repetitions on each arm.
• Use a dumbbell, resistance band, water bottle, or a securely sealed water bottle or another stable, easy-to-grip object.
• Place one hand on a chair or counter for support.
• Keep your spine in a neutral position and pull the weight toward your ribs. Lower it slowly, then repeat.
• Avoid rounding your back, twisting your torso, or lifting your shoulder toward your ear. Use slow, steady movements rather than jerking the weight.

Post-Workout Cool-Down

This portion of the workout lets your body return to a resting state. This portion allows your breathing and heart rate to gradually return to their resting levels. Go through each stretch slowly and don’t push it.

Child’s Pose

10 Breath Cycles: Find a surface that’s comfortable for you and get on your knees. Move your hips back onto your heels and extend your arms forward. If you need to, cushion your hips or chest with a pillow.

Seated Forward Fold

Hold for 30 seconds: Sit on the ground with your knees bent and your feet flat in front of you. Move your upper body forward, folding over your thighs until you feel a stretch on the back side of your legs. Don’t bounce or strain. Go for just enough to feel a sensation, but not discomfort.

Figure-Four Stretch

Hold for 30 seconds per side: You can do this while seated in a chair or lying down on the floor. Bring one leg over the other so the ankle of the top leg rests on the thigh of the bottom leg. Gently move your top knee to the side, then stop when you feel a stretch through your hips or buttocks.

Belly Breathing

2 Minutes: Sit or lie in a comfortable position and put a hand on your belly. Take in the air through your nose and feel your belly expand as you inhale. Slowly blow the air out through your mouth and let your body soften.

What if Something Doesn’t Feel Right?

Certain exercises may be difficult to do, even with modifications, due to pain, weakness, stiffness, difficulty with balance, or your history of injury. A physical therapist is a healthcare provider who can evaluate how you move to determine what might be making things worse or to guide you back to the exercise you’re trying to do. Talk to a physical therapist if you:

• Notice your pain is causing you to walk differently or affecting other activities.
• Have an area that seems like it may give way or doesn’t seem to be stable.
• Have a flare-up of pain or soreness during or right after exercise.
• Need to get back to exercise after recent surgery or illness.
• Are not sure what modifications might work.

Resource: cdc.gov

Need Help Finding the Right Exercise for You?

Recovery doesn’t have to be intense. A paced workout can help you ease back into your routine while staying aware of how you feel. Peake Physical Therapy provides services to active adults in Colorado Springs, CO, to help you move with less pain and more confidence. Contact Peake Physical Therapy to learn about your options.