Fall Workout

Fall is here! And so is the rain and the colder temperatures!

It is easy to curl up inside and be inactive during the colder months (which is a lot of the year here in Michigan), but you will feel much better – healthier, stronger, and happier – if you stay active this fall.

​Here are five good exercises with which to start. You can do all of these from the comfort of your home! Warm up your muscles first with 30 seconds of jumping jacks or 2 sets of stairs, and if you experience pain with any particular exercise, do not continue with that exercise.
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1.)  2 sets of 10 Sit-to-stands in a chair (or couch if you want to make it more challenging)

​2.)  2 sets of 10 Push-ups – if you can’t perform 15 full push-ups, try them from your knees or against a stationary countertop/table. The lower the surface, the more challenging!

3.)  2 sets of 10 Glute-bridges – to make it harder, do 10 single leg bridges on both sides

4.)  10 Bird-dogs on each side (lifting opposite arm and leg

5.)  30 second High-plank hold (from your hands)

Cool down with one minute of deep breathing lying down.

Try to do a workout like this one 2-3x per week to build strength and stability. When adding in new exercises, aim for exercises that work large muscle groups, and if you have any questions about exercises you're trying, or experience any pain, feel free to call us to schedule a free consultation: 616-662-0990.​

By: Lisa Pfotenhauer, C-EP