Infographic: 7 quick exercises to help you meet your New Year's resolution

20170109110000, Brenda Lau
Jump ropes are an awesome way to do quick bouts of exercise, whether you’re a beginner or expert
Weight loss is a New Year resolution of many, but in the busy schedule of nurses, it is hard to find time to exercise enough to burn calories. However, experts have suggested a few light exercises done in a few minutes throughout the day, will help burn calories.

Here are 7 of the exercises that can be performed in less than 5 minutes, strengthening core muscles and burning calories:

7 quick exercises to help you meet your New Year's resolution

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1. Jump rope

Store a jump rope in the locker or imagine a jump rope, jump for one minute. Add additional minutes hopping on alternate feet instead of both feet if there is time. This works out the calf muscles, heart and lungs, providing a little high intensity training.

2. Side lunges

Stand straight and then step sideways with one leg until legs are at least a metre apart. Bend one leg and straighten the other, push off the straight leg so that it comes back to standing with legs together. Repeat for 10 to 15 times until the one leg is fatigued. Switch sides and repeat with the other leg. Repeat at least two more sets for each leg.

This works the inner and outer thigh, as well as develops balance.

3. Chair lifts

Find a stable chair without wheels. Place both hands on chair arms and lift bottom off the chair. Lower yourself back down, but stop short of the seat, holding a few seconds before pushing back up. Repeat for 15 times before resting and repeating for at least two more sets.

This works the chest and shoulders, providing strength development for the upper body.

4. One legged pick-ups

Standing straight, bend down while lifting one leg backwards. Reach down to touch the floor and then come back up to the standing position. Continuing to balance on one leg, bend over and touch the floor for at least ten times, before switching legs. Repeat for the other leg and at least two more sets for each leg.

This helps to build balance, develop core muscles and burn calories.

5. Chair dips

Find a stable chair without wheels. Place both hands on the edge of the chair seat. Walk legs away from the chair so that your bottom is overhanging off the edge of the chair. Slowly lower bottom and then rise up again using arms. Repeat as many times as possible.

This works the triceps and shoulders.

6. Planking

Start in a push-up position with a straight back. Gradually lower forearms to ground so that both elbows and fists are flat on the floor. Hold position for starting intervals of 15 seconds and gradually increase intervals to 30 seconds, a minute, or more.

This exercise strengthens the abdominal core muscles, shoulders and back.

7. Deep breathing

Breathe in for three to four seconds. Hold for four seconds, before exhaling for about six to eight seconds. This might not seem as much of an exercise, however deep breathing is found to reduce stress, relax and calm the body down.

The diaphragm will stimulate the vagus nerve - that runs from the chin to the heart - when a deep breath is taken in. The stimulation causes the body to release hormones, signalling the heart to slow down, decreasing muscle tension, reduce sweating and increases energy, allowing you to refocus. MIMS

Read more:
Hit the new year hard with 7 easy HIIT exercise tips
Working out while working: 8 ‘deskercises’ for nurses
Top 8 dietary advice to follow as your new year’s resolution

Sources:
http://www.nursebuff.com/best-exercises-for-nurses/
http://www.nursetogether.com/exercises-nurses-can-sneak-work