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Quick Workouts While Adjusting to Daylight Savings

Author: Cara Walsh

March 19, 2014

Quick Workouts While Adjusting to Daylight Savings

Author: Cara Walsh

March 19, 2014

We may have lost an hour with the recent Daylight Savings changes, but that doesn’t mean you should sacrifice your health and fitness routine in the process. Exercise is exceedingly important, not only for athletes and people on weight loss programs, but also for anyone who wants to stay healthy and fit. In addition to toning the body and lowering the cholesterol levels, regular exercise largely improves respiration, as well as the immune and cardiovascular systems. To achieve this, individuals are encouraged to combine their exercise with healthy foods, particular cruciferous vegetables like broccoli, kale and cauliflower. The latter is particularly encouraged because of scientifically proven health benefits.

So what exercises do you need to stay healthy? The type of exercises you engage in significantly depends on your goals. Athletes for example, need intense workouts to improve their muscle endurance and overall athletic performance. If, on the other hand, you want to lose weight and maintain good health, all you need are simple regular exercises to keep your blood flowing. Here are some quick workouts that can be done right at your desk or lounge in just two minutes.

The Plank

The plank is a considerably simple exercise that really works your core muscles in your body, as well as the arms, legs and upper body. To do it, lie flat on your stomach on a flat surface that’s roomy enough for pushups. Place your arms or elbows perpendicular to your body and use them to raise your knees and upper body to the same level. Squeeze your abs and maintain that posture for about thirty seconds to a minute. Repeat this for about two or three minutes with thirty seconds rest between each routine.

Bicycle Crunches

Bicycle crunches are arguably some of the best and most convenient quick workouts for both athletes and regular individuals. They should definitely be included in your workout plans especially if you need to lose fat within the lower abdominal area.

Simply replicate the natural movements of your legs as you would when you cycle. To do them, lie flat on your back and raise both legs perpendicular to your body. With your calf muscles parallel to the floor, start cycling for about 30-60 seconds. Repeat this four or five times with thirty seconds rest between each routine.


This should be a particularly fun thing to do especially if you are a comic reader. To do this workout routine, lie flat on your stomach with your arms completely stretched out in front of your body. Then, replicating Superman flying, raise your arms and legs simultaneously and maintain that position for about 30-60 seconds. Repeat this routine 4 to 5 times for optimum effect.


Squats are highly effective in strengthening your legs, abdominal muscles and glutes. Stand upright with your feet placed about eight inches away from each other. Lock your hands together behind your head and bend your knees as if you were sitting down on a chair until they are level with the knees. Maintaining a straight back posture, go back up and repeat this routine about 20 times.

There are many other simple exercises you could do at home or at work to keep healthy and fit. Regardless of how busy and hectic your day seems, remember to dedicate a couple of minutes to these simple exercises.

About the Author:

Cara Walsh
Counselor at The Carmel Mountain Ranch Medifast Weight Control Center
Cara Walsh is a Registered Dietitian and Certified Weight Control Counselor. Cara received her bachelor’s degree in Nutritional Science from San Diego State University and completed her dietetic internship to become a registered dietitian through the Utah State University. Cara is currently completing her Masters in Dietetic Administration through Utah State University. Cara has always had a passion for healthy eating and cooking. She loves to focus on how food can heal and provide nutrition-while tasting delicious. Cara thrives on helping others reach their full potential nutritionally. In her spare time she enjoys reading, going to Pilates and running the boardwalk on the Pacific Ocean with her son and husband.

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