Maybe you’ve heard before that doing two or three short exercise sessions throughout the day can give you the same fitness benefits as one long bout. But researchers think they've found another benefit to breaking up your workout time: a boost in immunity.
They set up a study with one group of people riding a stationary bike in the morning and again in the afternoon, while another group didn’t exercise at all. One week later, the people switched places and repeated the experiment. The researchers found that not only did the exercisers have significantly higher counts of important immune system cells than the nonexercisers, but their immunity was even higher after the second exercise bout.
So, okay, we know what you’re thinking: “Now I’m supposed to fit TWO exercise sessions in?!” But remember, we’re talking short sessions here. Try to squeeze a walk in somewhere during your day. And then we’ve got another easy way to work exercise into your regularly scheduled activities—sneak it in while the kids are playing. Take another look at that playground equipment and that bench at the ball field. It can be a gym that won’t cost you a dime and a workout that fits into the time you have.
The move: Swing Lunge
Equipment: Swing
Benefit: Tones glutes, hamstrings, and quads
How to: Stand with your back about one giant step from a 1- to 2-foot-high swing. Reach back with your right foot and place your toes on the seat. With your arms at your sides, sink into a lunge until your left thigh is parallel to the ground. Slowly return to start. That’s one rep. Do 10, then repeat on the other side.
The move: Monkey-Ups
Equipment: Horizontal monkey bar
Benefit: Strengthens and tones biceps, core, and back muscles
How to: Jump up and grab a monkey bar with your hands shoulder width apart and palms facing you. Hang from the bar with your arms straight, your knees slightly bent, and your ankles crossed. Pull yourself up until your chin passes the bar or as high as you can. Then, take 3 seconds to lower yourself. Do up to 10 reps.
The move: Dip (and Curl)
Equipment: Park bench
Benefit: Shapes triceps, thighs, and abs
How to: Sit on the edge of a park bench. Grab the bench at your sides. Inch yourself just barely off the bench, and walk your feet out, so your knees are directly over your ankles. Extend your right leg, and rest your right heel on the ground, with foot flexed. Bend your elbows straight back and lower yourself while simultaneously contracting your abs. (To make the move more challenging, pull your right knee toward your chest while you dip.) Don’t bend your elbows beyond 90 degrees. Hold for a second, then push back up. If you’re just dipping, go for 10 reps. If you’ve added the knee curl, try 4 to 6 reps with each leg.
The move: Bench Step
Equipment: Flat park bench without a back
Benefit: Burns lots of calories while working core, butt, and leg muscles
How to: Stand on a 1- to 2 foot high backless park bench with your knees slightly bent and your arms straight out in front of you at shoulder height. Step down so you’re straddling the bench. Step back onto the bench, landing with your feet together. Continue stepping down and up as quickly (but safely) as possible for 15 to 20 steps. To make it more challenging, turn your steps into jumps.
One More Smart Move…
To help support your immune system and your exercise program, don’t forget to get the vitamins you need. Have trouble getting all the nutrition you (and your family) need in one day? We’re sharing an easy (and yummy) way to sneak in 25% of your Daily Value (DV) for a special group of antioxidants* and nutrients (Vitamins A, B6, B12, C* & E*). That’ll keep everyone in the game!
Decadent (yet smart!) desserts
