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Quick and Easy Routine

February 6, 2012 by Marc Faktor, Certified Exercise Physiologist

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Quick and Easy Routine

In order to continually see positive changes to our health and fitness, we need to provide the stimulus (i.e. physical activity) on a consistent and progressive basis. Some people don't realize that physical activity can have a large and meaningful impact on their health even if done in short bouts throughout the day.

It doesn't matter if you're cooking, cleaning, writing a report, having a meeting or even watching TV, there is still SOMETHING you can be doing to improve your health!

Here is a great 5-10 minute routine designed to stimulate your musculature, improve the function of your heart and lungs, increase your metabolism, improve your concentration and leave you with a smile on your face. You may complete this at home or in the office, whenever you please!

  • Warm Up: 2-5 min (depending on time constraints)
  • Exercise 1: Push-Ups (30-60 seconds)
  • Exercise 2: Squats (30-60 seconds)
  • Exercise 3: Shoulder Raises (30-60 seconds)
  • Cool Down: 2-5 min (depending on time constrains)

Click here for a fact sheet describing each exercise based on experience level.

Repetitions: Aim for 8-12 repetitions for each exercise. If this is too easy, you can increase the intensity by adding to the number of repetitions (e.g. 8-12-->15-25), increasing weight, or doing more sets.

For more information and creative advice on integrating activity into your day, please contact the Physical Activity Line at 8-1-1.

Keep Positive, Keep Smiling, and KEEP MOVING

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Comments (2)


Posted on Monday February 13, 2012 a 5:17pm

I've been doing small sets of push-ups for the past couple of years. It makes a difference with my arms. It's worth the effort.

cpetelski's picture

HealthyFamilies BC

Posted on Tuesday February 14, 2012 a 3:43pm

Dear Rockstar: Great to see that you're incorporating some resistance activities into your life! It really does make a significant impact on our health and fitness. As little as two sets of 10 push-ups per day ends up being approx 600 push-ups at the end of the month! Your body will surely adapt to this. In addition, if you double this up and do a few in the morning and a few in the evening, that's 1200/month! For anyone new to push-ups, it's very important to listen to your body, don't push yourself too far and ensure to execute the push-up that is proper for you (the fact sheet in the blog above identifies the appropriate versions based on skill!). Keep MOVING! Marc


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