Exercises You Can Do When You Don’t Want To Move

Even when you’re feeling motivated, staying active can be challenging (ahem: like at the end of summer). Exercise can seem impossible at times-but you can squeeze in a little exercise. If you go on a run or do a Pilates session every week, you’ll get your daily exercise. Your workout still counts even if it isn’t particularly long or difficult. It was not easy going from twice-a-day basketball practice to three workouts in six months, as Peloton instructor Jess Sims discovered.

The Well+Good Podcast segment features Sims discussing his attitude regarding going to the gym when he doesn’t have the time. We need to remove the myth that you have to exercise for 45 minutes a day in order to get people to see how possible it is to move on a daily basis.”

Whatever the activity, some movement is better than no movement, whether it is gentle yoga or cardio. With a short workout, you’d be astonished at what you can accomplish. If you don’t feel like moving, getting a little exercise can make a world of difference. Exercise generates feel-good neurotransmitters such as oxytocin, dopamine, and norepinephrine, which can instantly improve your mood.

Physical activity can be a way to release intense emotions, like stress, frustration, or overwhelm, says Kensa Gunter, Ph.D., licensed clinical psychologist and member of the Association of Applied Sport Psychology. The act of engaging in some sort of activity can create a sense of relief, both psychologically and physically.”

Here are 8 videos that will keep you moving without pushing yourself too hard.

Exercises you can do at home in 8 minutes

1. An 8-minute low-impact cardio workout

You will workout for just eight minutes with trainer Liv Mcllkenny. The moves ranging from curtsy lunges to plank walkouts will be broken down into two rounds. Your entire body will be worked in less than 10 minutes.

2. A 20-minute Pilates workout to relieve lower back pain

Brian Spencer leads you through a fun, easy-going workout designed to strengthen your core muscles and glutes – which are vital for beating back pain.

3. Movement Workouts

Ashley Joi, a certified personal trainer, invites you to move through this mobility routine for seven minutes. It will take you 30 seconds to complete each of the seven moves. An exercise mat and a chair are all you need.

4. An opening-up yoga flow

Whenever instructor Val Verdier has little time but wants to move on her mat, this heart-opening flow is her favorite. Open your body’s front by moving through bridge poses, lunges, and other forward bends.

5. Standing Glutes 15-Minute Series

You will work your booty and stretch and strengthen your entire body during this standing glue series with Spencer. You’ll also practice your balance and coordination since you will be doing so much single-leg work while standing.

6. Dance cardio that lasts 17 minutes

Exercise to the music of Sydney Lotuaco in this dance-cardio class. Boost your body heat by hopping to the beat.

7. Don’t Burnout After 20 Minutes

Alicia Ferguson and Paris Alexandra will lead you through a slow, meditative flow that will leave you feeling refreshed and centered.

8. Core and back workout in 8 minutes

Get your mat and dumbbells (or a bottle of wine, can of soup—whatever you have on hand) and start moving. A core and back workout is provided in this video by trainer Charlee Atkins.

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