5 Exercises for your Daily Routine for Fitness & Mobility

It’s no secret sitting behind a desk for hours at a time is less than ideal for one’s health. In fact, according to Harvard Health Publishing, sitting for long periods of time correlates to a number of health concerns including: obesity, increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Not to mention negative effects on the musculoskeletal system. We interviewed RRCA Coach Robert Sterba at The Running Elements in Daytona Beach, FL on how he encourages not only his athletes, but everyone to move a little bit on the hour, every hour. What follows are five simple exercises that when performed regularly can have noticeably positive effects on strength, mobility, stability, and overall health.

Air Squats

Why They're Important
Work glutes and quads. Glutes are one of the most powerful muscles used for running. Even if you're not a runner, sitting deactivates these essential muscles for standing and proper posture. Additionally, air squats increase range of motion and mobility.
How They're Done
    1.  15- 20 Reps
    2. Stand with feet just wider than hips (neutral stance)
    3. Squat down (work towards 90 degrees)
    4. Keep your knee tracking in alignment with the second toe
    5. Knee should NOT go over toes, so put your butt back
    6. Stand up straight squeeze glutes at the top

 

Plank
Why They're Important
Plank activates the core which is the foundation for proper posture and spine alignment. Sitting disengages this support system.
How They're Done
  1. Hold for 60- 90 seconds
  2. Start on all fours with hands directly beneath shoulders and knees directly below hips
  3. Pressing up, lift your knees
  4. Push pack through the heels
  5. Keep your back as straight as possible
  6. Squeeze and activate core and glutes while you hold the position

 

Bird Dogs

 Why They're Important

Activate core and side core/obliques. The added movement of Bird Dogs increases blood flow and promotes stability.

How They're Done
  1. 10 - 15 reps on each side
  2. Start on all fours with hands directly beneath shoulders and knees directly below hips
  3. Lift and extend the opposite arm and leg
  4. Include a side sweep with the arm and elbow to knee crunch to increase strength 
  5. Keep your back as straight as possible
  6. Squeeze and activate core

 

 

 Dead Bugs

Why They're Important

Dead Bugs improve strength and mobility through the lower core and hip. They activates psoas which is deactivated during sitting, as well as increase range of motion.

How They're Done
  1. 10 - 15 reps on each side
  2. Lie flat on your back
  3. Lift hands straight up
  4. Lift legs  and bend 90 degrees at the knee
  5. Extend opposite hand and leg
  6. Press back into the ground staying as flat as possible

 

Step Back Lunge with High Knee Hold

Why They're Important

Lunges promote stability, hip mobility, and strength. With so many variations you can make them as challenging as you like. 

How They're Done
  1. 15- 20 reps on each side
  2. Start in neutral position
  3. Step back with one leg and press straight down
  4. Keep standing knee aligned w second toe 
  5. Don’t let the knee going back touch the ground
  6. Squeeze glute of standing leg during high knee hold 
 
Study after study confirms, too much sitting is downright bad for your health.  Take a few minutes regularly throughout the day to slip into your sneakers (made easy because you're wearing Caterpy laces) and get some exercise.
Be Happy with Caterpy
 
Robert Sterba is a Certified Run Coach through RRCA and store manager at The Running Elements in Daytona Beach, FL. He specializes in ultra running, but works with runners and triathletes across the board. 
April 19, 2021 — Caterpy Internal Team