Wake up in the morning feeling like P. Diddy…. Well, that’s just Kesha. 

Many of us opt for a morning fitness regime, to “get it over and done with” before we check-off our to-do lists. That’s great – we get movement and our metabolism going. 

Still, it can be challenging to get out of bed and get that workout done. Sometimes, we just want to lay in bed and scroll, or snooze an extra 15 minutes, before we get ready to hustle. There’s nothing wrong with either of those things, especially after a stressful day, or a night of interrupted sleep as your toddler seeks comfort from you at night. 

And let’s face it, the easiest thing to skip would be that workout. And it gets easier, and easier. Before long, it’s been too long and it’s difficult to begin that routine again. 

So the next time you miss one or two days, try getting back into it as soon as you possibly can. At the end, each one of us is the steward of our own bodies.  

Here are several reasons why those 15 minutes of movement at the condo gym, that brisk walk at the local park or within the ‘taman’, a stretch session at home, or that full gym session, can go a long way: 

1. Morning sunlight & vitamin D: Vitamin D is key for the absorption of calcium and phosphorus, supports bone health and the immune system, and helps strengthen muscles. It also is a natural pick-me up, helping us feel better (sun emoji).
   
2. Physical health & longevity: Cardiovascular health, improved strength, flexibility and immune function. Regular exercise is also associated with lower risks of chronic disease such as diabetes and heart disease, allowing us to enjoy our future days better!
3. Mental health – exercises increase endorphins, our body’s natural mood boosters. They also promote a sense of well-being and reduce stress. Regular exercises has also shown to reduces symptoms of depression. 
4. Energy Boost: Expending energy during exercise can actually increase your overall energy levels! 
5. Improved Sleep: You’ve surely heard this before. Regular exercise can lead to better quality sleep!
6. Weight Management: No surprise here: Exercise + a balanced diet is key to weight management.
7. Stress Relief: Vent that stress and frustration in a healthy way! It’s a great way to shift your focus to something else (that also happens to benefit you!) and be present for yourself
8. Social Interaction: How about meeting like-minded individuals or even making new friends while attending group fitness classes? 

And there are surely many other benefits of that commitment to get moving, that aren’t mentioned here. So what are you waiting for? 

 

Here are some ideas of bodyweight exercises that you can include within your 15 minutes personal movement session:

(suggested sets and repetitions: 2-3 sets of 10-15 repetitions, with rest between sets) 

 

Step-ups with knee drive 

1. Place your right foot onto a step /bench.
2. Drive through the right leg to stand up, keeping a tall posture, till your body is up.
3. Balancing on the right leg, drive the left knee up towards your chest.
4. Still balancing on the right leg, gradually lower your left leg back to the ground.
5. Repeat on the other side, in an alternating pattern. 

*Regression suggestions – Step-up only, lunges 

*Progression suggestions – Add ankle weights 

Squat jumps (plyometric, explosive movement) 

1. Standing with your feet shoulder width apart and knees slightly bent, with your back to a bench, push the hips backwards and squat towards the bench.
2. At the bottom, engage your abdominals, and propel your body upwards in a small jump, so that your legs fully straighten with toes pointing to the floor (height of jump will be based on ability of doing the exercise; for beginners start with a low jump).
3. Control your landing from the foot (from toes to the ball of the foot to the heels), descending into a squat again for another jump.

*Regression suggestions – Regular squats 

 

Inclined push-ups 

1. Place your hands slightly wider than shoulder width apart on a bench / step.
2. Form a straight line from head to feet, as best as you can (keeping in mind the form of a plank where abdominals are braced and glutes are engaged).
3. Bending at the elbows, lower your chest towards the bench / step, while keeping the abdominals braced.
4. Push yourself ‘away’ from the bench / step till your arms are straight again.

* Progression suggestion: Floor push-ups, declined push-ups 

* Regression option: Higher incline position 

 

Tricep dips 

1. Sit on the edge of a bench / chair.
2. Place your hands on the bench / chair beside your hips, with fingers pointing forwards.
3. Brace your abdominals and support your weight on your hands.
4. Slide your butt off of the bench / chair, keeping your body held up through your palms.
5. Slowly lower your body so that your elbows bend to about 90*.
6. Driving through your palms, push yourself back up till the arms are straight again. 

*Regression suggestion: Use a lower bench / step 

* Progression suggestion: Keep legs straight