man doing gymnastic exercises in office

Light gymnastic exercises for your everyday life

Are you looking for mini-workouts to complement your classic training and improve your body awareness in no time at all? Then you can look forward to simple gymnastic exercises that can be easily integrated into your everyday life. Our workouts are also ideal for you if you are temporarily unable to train properly due to an injury, but still want to keep fit.

We present you the best gymnastic exercises for your everyday lifeWhenever you feel like a mini-workout - at home, in the office or while waiting for the bus.

Get motivated with the following mini workouts:

  • Quick gymnastics basics
  • The most popular mini workouts
  • Train on the road without tools
  • Home office gymnastics
  • Quick fit while waiting
  • Loosening exercises for in between

Fit through the day: How small gymnastic exercises in everyday life do your body good

Many believe that only a regular, sweaty workout brings success. It is true that it makes sense for your well-being and health to do a cardio workout several times a week in combination with strength training. However, there are always phases in the sometimes stressful everyday life where there is simply not enough time to go to the gym three times a week. 

In addition, some people find it easier to integrate small sports exercises into their day than to work out in the gym for two hours at a stretch. This is exactly where mini-workouts come into play, which are also excellent as an icing on the cake in addition to fitness, jogging or tennis. tennis.

Last but not least, athletes can benefit from simple, everyday gymnastic exercises, since only individual muscle groups are often stimulated during a classic workout. In this context, it is especially important to strengthen your back muscles every now and then in between and to relieve your joints. "Last but not least, many people suffer from tension in the shoulder, neck and back area, which can be effectively relieved by loosening mini-exercises when performed regularly.

Small exercises, big effect: These mini-workouts fit into every day life

One highlight of small workouts is that they can be spontaneously integrated into everyday life depending on the occasion and location - for example, while waiting at the supermarket checkout. While commuting to work by bus or waiting at traffic lights are naturally more low-key exercises like relaxing foot and shoulder circles, you can be more creative at the home office and Activate your body with squat toe raises, jumping jacks and co..

Watching your favorite show is also the perfect opportunity to keep fit almost incidentally - not all the time, but for example when commercials are on.

Let the following mini-workouts inspire you to more movement and fitness - situational, uncomplicated and with an extra portion of fun.

Gymnastics to go: Simple exercises for on the go

Small workouts are ideal in situations where you can't do anything else because you're traveling from A to B by bus or train. The following exercises for ankles, legs and your neck and shoulder area can even be done standing up on a crowded train.

Mini workouts for bus and train:

  • Shoulder circles: To ease uncomfortable tension in your neck and shoulders, you can lift your shoulders in circular motions and rhythmically pull them back down. When doing this, make sure to move slowly and breathe calmly and with focus.
  • Calf Raise: To work your calf muscles, alternate standing on your toes and then slowly lower your foot back down. In addition, you can remain in the position on the balls of your feet for a few seconds.
  • Foot circles: Your feet have to perform at their best day after day. To relieve or loosen your ankles and promote blood circulation, rotate your left and right foot alternately clockwise and then counterclockwise in several passes.

Fit at the desk: You can also do these gymnastics in the office

If you work mostly in a home office or at a desk in an office, it's a good idea to get up and move around a bit at least every hour - for example, to pour yourself a cup of tea or to stand by an open window and breathe in some fresh air. 

In addition, the following gymnastic exercises are suitable as a small fitness break, which you can perform partly standing and partly sitting.

Gymnastic exercises for the office:

  • Standing table exercise: First, stand sideways next to your office desk and place your adjacent hand on the tabletop. Now begin a side arm raise with the other hand: bring your initially hanging arm over your head and back again - including several repetitions. Be careful to avoid jerky movements and repeat the exercise on both sides.
  • Swivel Chair Exercise: If you have a swivel chair, sit with your back straight on the front third of the seat. Now slowly turn from side to side to strengthen the muscles of your core and spine.
  • Hip flexor stretch: This exercise also works with a stationary work chair: sit on the seat and pull your left knee toward your chest. Hold your knee with both hands and stay in the stretch for about 15 to 30 seconds before switching sides and exercising your right hip flexor.

No more boredom: effective exercises you can do while waiting

In everyday life, there are always situations in which you have to wait - whether at the checkout in the supermarket, for the bus or at the doctor. If you use this opportunity to get some exercise, you benefit twice: While you relax your shoulders or train your abdominal muscles, the waiting time automatically seems shorter.

Mini-workouts to make effective use of waiting time:

  • Tighten abdominal muscles: In this simple abdominal exercise, which you can perform unobserved, you tense your abdomen in several rounds for a few seconds and then relax it again. This mini-workout is also ideal for your pomus muscles.
  • Arm circles and shoulder rolls: You can relax tense, achy shoulders while standing in a long line with simple movement exercises like arm circles or loosening shoulder rolls.
  • Wrist exercises: In this simple exercise, you let your wrists slowly circle rhythmically. In between you can open and close your hands several times.

Get fit while watching series: You can also do this little workout in front of the TV

While watching TV, talking on the phone, or cooking while you're waiting for the next preparation step, the following mini-workouts are easy to incorporate into your daily routine. 

Gymnastics exercises while watching movies and talking on the phone:

  • Single-leg balance exercise: This exercise is ideal for longer phone calls. Stand on one leg and hold the position for as long as possible before switching sides.
  • Squat Toe Raises: This mini-workout is also great for commercial breaks or a phone call. Start by squatting and then move to your toes in a flowing motion. This gymnastic exercise strengthens your leg muscles and increases flexibility.
  • Light dumbbell workout: While watching TV or talking on a hands-free phone, you can use a pair of light dumbbells to perform simple exercises like biceps curls or triceps extensions.

3 minutes for more mobility: quick and easy exercises for the day

Sometimes you just have to do it fast: Exercises for which you don't need any tools are ideal for a lightning-fast workout. The following mini workouts are perfect for in-between workouts to define your silhouette - provided you regularly incorporate push-ups and the like into your daily routine.

Mini workouts for in between:

  • Wall push-ups: Stand facing the wall, place your hands flat on the wall and perform a type of push-up while standing. During the exercise, slowly push your body toward the wall and then back again. As always, avoid jerky movements and focus on steady repetitions.
  • Jumping Jacks: This "jumping jack" exercise is also ideal for in-between as a little cardio workout. As you jump into the straddle from a standing position, pull your arms parallel above your head before jumping back into a "shoulder narrow" stance, bringing your hands together behind your back. When performing, make sure to do the repetitions as quickly as possible once the flow is smooth and even.
  • Step-Ups: Stand in front of a stair step and perform alternating leg lifts to strengthen your thigh muscles and firm your butt - easy in between.

You can use these everyday situations for a little workout

Finally, we would like to introduce you to a few opportunities that you can excellently use for mini-workouts and simple gymnastic exercises.

Perfect moments for your mini training:

  • Take small breaks during your workday (e.g., while sitting or standing at your desk).
  • The lunch break is ideal for a mini workout in the fresh air
  • Use everyday activities like brushing your teeth or waiting on the phone loop to mobilize your body
  • During a serial marathon you can do arm circles, shoulder rolls and so on every now and then.
  • Use the time while riding the bus to alternately tighten and loosen your abdominal and butt muscles
  • Every time before you get up in the morning, you can activate your circulation and lymphatic flow with "cycling" in the air and, by the way, exercise your leg muscles
  • During a meeting you can let your ankles circle unobserved underneath the table - and relieve stress at the same time
  • Use commercial breaks on TV for standing mini-workouts like jumping jacks, squat toe raises and more.
  • Queues at the checkout and waiting times at the train stop are perfect for mini-exercises to loosen up your shoulders and tighten up your abdominal or butt muscles

Final Tip: For gymnastics exercises at home, powerful music can help motivate you and make your exercise sessions more interesting - one song length is enough!

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Healthy and fit at any age: healthy habits you can integrate into your life now

Whether you're 20 or 60, it's never too late to take the first step toward a healthy future. Are you ready to change your life and make healthier habits into your daily life? In this article, you'll learn:

  • How you can easily incorporate healthy habits into your everyday life,
  • which foods keep your body fit and healthy, 
  • how to improve your physical and mental well-being,
  • why cold should be your regular companion and
  • What your relationships have to do with your health.

Whether you want to eat better, exercise more or optimize your sleep habits, here you will find valuable health tips and tricks to help you on your journey to a healthier to a healthier lifestyle lifestyle. Start now, because investing in your health is investing in your life and your future.

Fit and active: How to get your body going

You want to be fit and active, but don't know exactly how to start? Don't worry, it's easier than you think! To get your body going, there are some simple but effective methods. The following tips will help you optimize your physical health step by step.

Nothing works without exercise: How to stay fit and vital

No matter what your age, physical activity is essential for a healthy life. There are many different types of activities you can incorporate into your daily routine to stay fit and vital. As a first step, you should Find an activity that you enjoy. Whether it's walking, jogging, swimming, yoga or dancing, it's important that you enjoy the movement so that you stick with it. Because through regular exercise - which, according to the WHO, is 150 to 300 minutes a week at moderate intensity1 - you can not only improve your physical fitnessbut also strengthen your strengthen your immune system2reduce stress and increase your general well-being3. In our article "7 Habits that make it easy for you to stay fit"you can learn more about how you can easily bring physical activity into your everyday life with simple changes to your habits and get your body in top shape.

Healthy and delicious: These foods belong on your menu

Another essential pillar on the way to a healthy and fit body is nutrition. It is important to eat a balanced and varied dietto ensure that the body receives all the nutrients it needs. This includes Fruits and vegetables, whole grains, lean protein and healthy fats..

However, at different stages of life, people have different nutritional needs. For children and adolescents, it is important to take in enough calcium, iron and other important nutrients, such as vitamin D and omega-3 fatty acids for growth and development. During pregnancy, it is especially important to ensure adequate intake of folic acid, iron and protein. As we age, digestion slows and nutrient absorption is also reduced, further emphasizing the importance of a balanced diet. With adequate fluid intake, a high-fiber diet with plenty of fruits and vegetables, good proteins and a sufficient supply of vitamin D and calcium, health is possible even into old age.

Ice bathing for health: How cold water is good for your body

Have you ever heard of cold water therapy? Cold water therapy or ice bathing involves immersing the body in cold water for a few minutes. What doesn't sound like fun at first, but it does bring various health benefits: Your metabolism is stimulated4the immune system is strengthened5 and also inflammation and pain shall alleviated be relieved6. But you don't have to go to a lake in the winter to reap these benefits - you can simply take a cold shower or soak in the bathtub with a few ice cubes. But before you literally go into the cool water, you should definitely have some health parameters clarified. If you have cardiovascular problems or low blood pressure, cold water therapy is not recommended.

How to keep your mental fitness on track

The mental health is at least as important as a healthy body. There are many tips and techniques that can help keep your keep your brain fit and improve your cognitive abilities. Below we will introduce you to some of these techniques.

Rest and relaxation for a fit and healthy body

Our body and mind are closely connected. Thus, stress can not only affect our mental health, but also have physical effects. Studies have shown that chronic stress increases the risk of cardiovascular disease7, diabetes8 and other health problems. So it's critical that we take time for relaxation and rest on a regular basis to promote our well-being and health. One popular way to relieve stress is through so-called mind-body exercises, such as Meditation and Tai Chi. Studies have shown that regular meditation not only reduces stress9but also improves overall well-being and physical health10.. In addition to these specific exercises, in everyday life you can also reading a booklistening to listening to soothing music or practicing breathing exercises help calm the mind and relax the body. Overall, it is important that we consciously make time for relaxation and rest in our daily lives in order to lead a fitter and healthier life.

The creative mind: How creativity keeps your brain fit

Creativity and art are not only an expression of beauty, but also an effective way to keep our stimulate our brain and keep it fit. Research has shown that creative activities such as painting, drawing, writing or making music have positive effects on the brain have11. Through them, new neuronal connections are made in the brain, which improve cognitive abilities and increase memory performance. In addition, creativity can help reduce stress and protect the brain from the deterioration of mental abilities in old age ..

Brain jogging: The ultimate fitness trend for your brain

Brain jogging is the ultimate fitness trend for the brain and can help promote and maintain mental health. There are many ways you can exercise your brain and improve your improve mental fitness. . These include. Solving puzzles, playing memory games or learning a new language.. By exercising regularly, you can keep your brain fit, improve your mental flexibility and sharpen your memory. Group activities, such as quiz nights or a chess group, can also boost cognitive skills. Not only does it exercise the brain, but it also builds social contacts - which is also important for mental health.

More tips on how to stay healthy at every stage of life

You have now learned some tips and tricks on how to stay healthy and lead an active life. Nevertheless, we do not want to deprive you of other important health aspects. Because it's often the little things that make a big difference to your well-being.

Sleep yourself fit: How good sleep hygiene positively influences your life

Every now and then, press the reset button - preferably for several hours a day. We are talking about sleep. It gives the body the opportunity to regenerate regenerate, cells are regenerated and the the impressions of the day. The key to a healthy sleep rhythm is good sleep hygiene. good sleep hygiene. It includes various habits and behaviors, such as regular bedtimes and wake-up times, avoiding caffeinated drinks and heavy meals in the evening, and creating a quiet and dark sleeping environment. Turning off electronic devices before bed or having a regular yoga or meditation routine can also help prepare the body to prepare for sleep. Also, make sure you are getting enough sleep - seven to nine hoursn should be every night for adults12. Because Lack of sleep can have a negative impact on physical and mental health. The consequences include a weakened immune system13an increased risk of diabetes and heart disease14 as well as poor concentration, memory problems and mood swings15.

How social interactions can improve your well-being

Relationships play an important role in our lives; it's not for nothing that people often say "people of the heart" to their loved ones. In fact, social social interaction regardless of age our well-being and health, regardless of our age16.16. Especially in old age, they can help maintain physical and mental health by reducing the reducing the risk of cognitive decline, depression depression and other age-related health problems reduce. In contrast, social isolation and loneliness can lead to a range of negative effects, including depression, anxiety, and a weaker immune system.

Early Practice: Why Prevention is Important at a Young Age

The saying "prevention is better than cure" is an oft-heard mantra for a reason. In fact, you can lay lay a good foundation for your future health at a young age.. A balanced diet, regular exercise and sufficient sleep are important pillars of a healthy lifestyle. In addition, it is advisable not to give up smoking in the first place, to keep alcohol consumption as low as possible, and to reduce stress as far as possible. Also regular preventive medical checkups Regular checkups with your doctor are also part of staying healthy, so that illnesses can be detected and treated at an early stage. All in all, it is never too early to start preventing diseases and to maintain a healthy lifestyle. A conscious and health-oriented life promises you not only an optimal well-being, but also improves your quality of life on several levels.

Sources

1 https://apps.who.int/iris/bitstream/handle/10665/272722/9789241514187-eng.pdf?sequence=1&isAllowed=y

2 Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science, 8(3), 201-217. https://doi.org/10.1016/j.jshs.2018.09.009 

3 Netz, Y., Wu, M. J., Becker, B. J., & Tenenbaum, G. (2005). Physical activity and psychological well-being in advanced age: a meta-analysis of intervention studies. Psychology and aging, 20(2), 272-284. https://doi.org/10.1037/0882-7974.20.2.272

4 Hermanussen, M.; Jensen, F.; Hirsch, N.; Friedel, K.; Kröger, B.; Lang, R.; Just, S.; Ulmer, J.; Schaff, M.; Ahnert, P. Acute and chronic effects of winter swimming on LH, FSH, prolactin, growth hormone, TSH, cortisol, serum glucose and insulin. Arct. Med. Res. 1995, 54, 45-51.

5 Johnson, D.G.; Hayward, J.S.; Jacobs, T.P.; Collis, M.L.; Eckerson, J.D.; Williams, R.H. Plasma norepinephrine responses of man in cold water. J. Appl. Physiol. Respir. Environ. Exerc. Physiol. 1977, 43, 216-220.

6 Leppäluoto, J.; Westerlund, T.; Huttunen, P.; Oksa, J.; Smolander, J.; Dugué, B.; Mikkelsson, M. Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scand. J. Clin. Lab. Investig. 2008, 68, 145-153.

7 Rosengren, A., Hawken, S., Ounpuu, S., Sliwa, K., Zubaid, M., Almahmeed, W. A., Blackett, K. N., Sitthi-amorn, C., Sato, H., Yusuf, S., & INTERHEART investigators (2004). Association of psychosocial risk factors with risk of acute myocardial infarction in 11119 cases and 13648 controls from 52 countries (the INTERHEART study): case-control study. Lancet (London, England), 364(9438), 953-962. https://doi.org/10.1016/S0140-6736(04)17019-0


8 Siddiqui A et al: Endocrine stress responses and risk of type 2 diabetes mellitus. Stress 2015; 18(5): 498-506


9 Melissa A. Rosenkranz, Richard J. Davidson, Donal G. MacCoon, John F. Sheridan, Ned H. Kalin, Antoine Lutz, A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation, Brain, Behavior, and Immunity, Volume 27, 2013, Pages 174-184,


10 Stahl JE, Dossett ML, LaJoie AS, Denninger JW, Mehta DH, et al. (2017) Correction: relaxation response and resiliency training and its effect on healthcare resource utilization. PLOS ONE 12(2): e0172874. https://doi.org/10.1371/journal.pone.0172874


11 Seither-Preisler, A., Schneider, P. (2015). Positive effects of music making on perception and cognition from a neuroscientific perspective. In: Bernatzky, G., Kreutz, G. (eds) Music and Medicine. Springer, Vienna. https://doi.org/10.1007/978-3-7091-1599-2_24


12 Max Hirshkowitz, Kaitlyn Whiton, Steven M. Albert, Cathy Alessi, Oliviero Bruni, Lydia DonCarlos, Nancy Hazen, John Herman, Eliot S. Katz, Leila Kheirandish-Gozal, David N. Neubauer, Anne E. O'Donnell, Maurice Ohayon, John Peever, Robert Rawding, Ramesh C. Sachdeva, Belinda Setters, Michael V. Vitiello, J. Catesby Ware, Paula J. Adams Hillard, National Sleep Foundation's sleep time duration recommendaions: methotdology and results summary, Sleep Health, Volume 1, Issue 1, 2015, Pages 40-43.


13 Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353-1359. https://doi.org/10.5665/sleep.4968


14 Knutson K. L. (2010). Sleep duration and cardiometabolic risk: a review of the epidemiologic evidence. Best practice & research. Clinical endocrinology & metabolism, 24(5), 731-743. https://doi.org/10.1016/j.beem.2010.07.001


15 Banks, S., & Dinges, D. F. (2007). Behavioral and physiological consequences of sleep restriction. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 3(5), 519-528.


16 Cacioppo, J. T., Ernst, J. M., Burleson, M. H., McClintock, M. K., Malarkey, W. B., Hawkley, L. C., Kowalewski, R. B., Paulsen, A., Hobson, J. A., Hugdahl, K., Spiegel, D., & Berntson, G. G. (2000). Lonely traits and concomitant physiological processes: the MacArthur social neuroscience studies. International journal of psychophysiology : official journal of the International Organization of Psychophysiology, 35(2-3), 143-154. https://doi.org/10.1016/s0167-8760(99)00049-5

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7 habits with which you can easily keep fit

Who doesn't want a healthy and fit body? A regular fitness routine can help you achieve this goal. But often it seems like you have to spend hours in the gym to achieve it. But that doesn't have to be the case! In this article, we'll introduce you to 7 habits that you can easily incorporate into your daily routine to stay fit and healthy. Whether you're a gym slacker or a fitness enthusiast, these tips are suitable for everyone and can help you get your body in top shape.

Active and fit: Why physical fitness makes your life easier

Sure, your fitness level will always benefit from increased physical activity, but did you know that your cognitive performance can also be boosted by regular exercise? And that's not all. Even with small fitness habits in everyday life you can make a big difference:

  • Reduce stress,
  • Boost your self-esteem,
  • Support your mental health.

And the environment will also be happy if you ride your bike instead of using the car in everyday life - this way you keep yourself and the planet healthy.

Make your everyday life fit: This is how you can easily establish healthy habits

A healthy lifestyle doesn't always have to mean spending hours in the gym every day or following strict diet plans. Sometimes small but constant changes in your daily routine are enough to keep you fit and live healthier. With the following simple habits that fit into any daily routine, you can start improving your health today.

Use everyday moments for creative mini-workouts

Sometimes it's hard to overcome your inner obstacle or you just don't have the time for an extensive workout. But don't worry, there are other ways to stay fit in everyday life! With these creative mini-workouts, you can playfully stay in motion throughout the day:

  • Get up more often: If you spend most of your day at your desk, it's important to get up and move around regularly. For example, on the way to work - simply stand still on public transport. This promotes blood circulation, stimulates the circulation, strengthens the muscles and also burns calories.
  • Take a few more steps: Use every opportunity, no matter how small, to integrate exercise into your daily routine. For example, get off the bus one stop earlier and walk the rest of the way, or find the parking space farthest from the entrance when shopping.
  • Become a cleaning devil: You can also keep fit in the household. Vacuuming, hanging up the laundry or cleaning use a lot of muscles and burn calories.
  • Take the stairs: You can't hear it often enough - from now on, take the stairs instead of the elevator. This gets your cardiovascular system going and conjures up a crisp butt on top. 

With these small but constant training stimuli you can improve your health and keep fit. Try it out and find out which mini-workouts fit best into your daily routine.

Every step counts: Combine your to-do's with small fitness units

It can also help to incorporate physical activity into your daily to-dos and make that connection a habit. Here are some examples of how you can incorporate exercise into your daily tasks:

  • Mini workouts/exercises while watching Netflix
  • Butt tightening and releasing while waiting at the supermarket checkout counter
  • Squats while brushing your teeth or waiting at the coffee machine
  • Walking around during meetings or phone calls
  • Apply Pomodoro technique while working and use the 5 minutes break for a little stretching session
  • Meet friends for a walk instead of coffee - or combine both with coffee to go 

Even these small habits will lead you step by step to success and will noticeably change your fitness.

Throw a fitness party: turn listening to music into a workout

Are you one of those people who can't keep their legs still when they hear a good song? Good for you. Because listening to music can not only be a pleasure for your ears, but is also a real fitness booster. So from now on, whenever you feel stressed or tired, take a little dance break. This will lift your mood and you will burn calories by the way. This good mood routine also works wonderfully when cleaning or tidying up. Turn the music up loud, dance around the apartment and you'll not only have the housework done in no time, but also your daily fitness routine.

More water = more fitness: replace as many drinks as possible with water

It's not just exercise that gets your body moving - your daily ration of fluids also plays an important role. Imagine you could improve your fitness with a simple change in your drinking habits - this is possible by replacing as many drinks as possible with water. Sugary drinks like cola, energy drinks or even alcoholic drinks often contain a lot of sugar and calories, which leads to you unconsciously consuming more calories than you actually need. In contrast, water is a true all-rounder: it quenches thirst, regulates body temperature, and supports many physical and mental functions - all without calories.

Combine your hobbies with short activity intervals

Are you tired of doing the same workouts all the time? Then it might be time to combine your hobbies and interests with physical activity. There are countless ways to turn any hobby into a workout and have fun doing it:

  • Gardening is a great way to get your body moving. Repotting, watering and caring for plants requires a lot of arm work and upper body strength. If you don't have a garden, you can set up a small indoor garden and incorporate your green hobby into your daily workout.
  • Photography is also a great hobby for staying physically active. Use photography as an occasion for a walk in nature or in the city. 
  • It is similar with the hobby of reading: Use audiobooks and take a walk while listening. This way you can not only enjoy your hobby, but also get your legs and cardiovascular system going.
  • Even gaming can be used as an opportunity to keep moving. Get up several times and move around while playing games. You could also use Wii games to activate your body.

Overall, it's important to integrate physical activity into your daily routine in a way that makes it fun and keeps you going. Your favorite hobby is the best choice for this.

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