Melissa Merkle, a longtime personal trainer & health coach.
Got 2 minutes? Then you’ve got time to kickstart your fitness routine this summer. Don’t let the word “fitness” throw you for a loop. Often, we think we need to go to the gym or do long, intense workouts to make exercise effective. The fitness industry and shows like The Biggest Loser make us believe in the concept of no pain, no gain. Many of us dread exercise because of this misconception.
The truth is, research indicates that just 2 minutes of exercise a day can have significant benefits to our health. A study found a total of 15 minutes a week can help us live longer, 16 minutes decreases the risk of cancer, and 19 minutes decreases the risk of heart disease…and that’s minutes per week!
We are fortunate to live in East Tennessee, where the summer months offer endless opportunities to get outdoors and fit in a few minutes of exercise each day. Currently, we have 45 Greenways that make up 112.5 miles of paved walkways and nature trails throughout Knoxville. My personal favorite, Lakeshore Park, has a great walking trail, playgrounds for the kids, plenty of benches, and open space.
Check out my favorite quick workouts to the left that can be done at home or outdoors, perfect for even the busiest days.
5 Easy Ways to Jump-Start Your Fitness Routine Today
Take a 15-Minute Walk After Dinner: Step outside and walk around your neighborhood. This quick activity can help you lose weight by regulating your blood sugar after a meal.
Try My Favorite 5-Minute Morning Routine: Set a timer and perform each of these moves for 1 minute: jog or march, squats, push-ups, plank, and deep breathing.
Use the Stairs and Park Far Away: Skip the elevator and take the stairs whenever possible. Adding steps and stairs are simple ways to add more activity to your day and strengthen your legs.
Stand Up and Move During Phone Calls: Whenever you have a phone call, pop in your AirPods and pace around. This simple change adds lots of steps to your day.
Find a Short Workout Video: Check out the free FitOn App, which contains hundreds of workouts and even a “Quick Hits” section of short sessions.
Each step you take, no matter how big or small, leads to a healthier you. It all adds up. Cheers to a happy, healthy summer my friends!
About me: Melissa Merkle, a longtime personal trainer and health coach, is now pursuing a license as a mortgage loan originator, combining her passion for wellness with her new endeavor of building healthy homes and communities.
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