Exercises Throughout The Day To Stay Energized

 Spreading a few exercises here and there throughout the day is never a bad thing. Matter of fact, it's probably better for many than getting one big workout in that takes up some time. Some do like getting in that hour long or so workout either before or after work which is awesome and I applaud you for making that effort, if you enjoy it and it's meaningful to you, keep at it. There are other options though if you need it to save yourself some time.

 Doing a few moves or holds over the course of the day can help you stay strong and fresh for what is thrown at you and getting the most out of it in little bits of time. Even certain exercises that seem basic can be very challenging when done right. One of my favorite exercises believe it or not I like to do for a couple minutes a day along with the other things I do is doing Push-ups either on my fists, palms or using my handles and I would hold at the top for as long as 30 seconds, then go down to about mid point and hold that for 30 seconds, come back up and hold for 15 seconds, mid point for 15 and repeat that 15/15 one more time for a total of 2 minutes without a rest. It's tough as hell but it gets the job done. Picked up that version of push-ups on youtube but do different variations instead of just one (variety you know). 

 Combining dynamic and isometrics is a great way to keep your strength and condition up and keep things flowing. Do a wall sit for a minute or go bear crawl for 30 seconds to a minute, these will add up as the day progresses and it'll feel like you're getting more done than you thought. Micro Workouts are a key ingredient to successful training and it pits you into a style that can be creative using simple moves and holds. Got a way to do Suspension Training? You can do some assisted pull-ups to build strength and muscle in your back or do rows as you advance. Washing dishes? Every few plates cleaned or so, press down on the countertop for 10-12 seconds and tighten the core muscles. Want to work the legs a bit, if you're going up a couple stairs or so, take a step and press hard with the front leg for 5-10 seconds each leg to build strength in the quads and knees. Sometimes the littlest things can create the biggest impact.

 A great exercise for the lower body is the Amosov Squats which I picked up from Steve Maxwell in the case of doing assisted type squats using a counter space, a door or using a Suspension Strap. Go down as low as you feel comfortable and come back up within control. As you get better, get down a little further and slowly build up speed. This builds great strength in the legs and conditions the entire lower body. Some do this to get the blood flowing as a warm up, others for conditioning purposes and to help with building strength in the knees if they can't do squats unassisted yet.

 Build a foundation and utilize your exercises the best way you can. Don't be afraid to experiment with something and don't think for a second that simple exercises are too easy, when you utilize the right tension and timing, they can be crazy tough to do but yet be as effective if you were doing a long workout. A few seconds can feel like an eternity at times. Making even 5 reps feel like 50-100 is a killer way to train. Have fun with them and keep being amazingly awesome. 

Being Flexible Is Not Just About Stretching

Being limber and mobile is a couple key aspects to have in our lives otherwise, we would be walking around like Frankenstein (which in many cases today we are). Let alone look like the Walking Dead, being stiff isn't really all that fun. As we get older, we start to lose a few things here and there slowly and at times faster than others but there are ways to fix this. You don't have to be a contortionist or some incredibly flexible Gymnast or Cirque De Soleil performer but having solid flexibility throughout life keeps us as young as we can. 

Although I'm more in tuned with stretching routines or workouts that involve more dynamic movements like Joint Loosening, Animal Moves, some Bodyweight Exercises and from the Mace/Clubs I do like the old school stretching exercises that is supplementary to all those things. In the wintertime, when it starts to really come down, shoveling snow can be a hell of a workout especially if it's heavy slush, so it's important to have the muscles, joints and ligaments prepared for the task at hand. Being out in the cold a while can really tighten up the muscles so take some time before and after to relax them and keep them loose but not too loose, we don't want to be walking around like someone's higher than the International Space Station.

Stretching may seem silly to some people because they want to get to the training right off the bat and dig into that workout hard. The problem is, that can bite us in the ass if we're not careful. That's why we must keep up with the maintenance in order to perform at our best. It's why I start off nearly everyday with some form of flexibility, mobility and/or joint loosening work, at night I do my best to get in my bridges (wrestler's, front and occasionally gymnastic) hold the front and back bridges for 3 minutes each and the gymnastic bridge as long as needed. I love being able to move the way I need to and have had stints of being so damn stiff I couldn't get out of bed in my late teens.

Being flexible is more than just stretching, it's about giving your body the tools it needs to be in better health and well-being. I've known many who've been through the ringer and are so tight and knotted that they can barely tie their shoes let alone try to get out of bed without feeling some sort of pain. Remember that old adage no pain, no gain? Complete bullshit. Yes pain is telling you you're not dead but at the same time, pain is something nobody wants to really live with. If you're a laborer, a soldier, a cop, a fireman or a sadistic crossfitter maybe you're use to pain and it's a part of who you are and sacrificing your body for so long will make you so damn miserable it's unbearable.  

Stretching and Flexibility work doesn't have to be boring either, you can learn some cool dynamic moves, animal exercises that stretch many areas of the body, qi gong, mobility type training and bodyweight exercises like Bridging & Hindu Pushups. They all have a place in developing your elasticity and keeping it strong as long as you're consistent. Find some form of way to keep yourself in shape beyond just moving weight around or doing hundreds of pushups and/or squats. Use exercises that can heal and help you recover so you can have that energy, that drive and be able to perform great tasks while as a job or recreationally. One of the things to help slowing the aging process, limberness and strength to stay relaxed. The better your flexibility, the less chances of injuries.

Be flexible and keep being amazingly awesome.