For many people finding time to work out daily can be difficult. For workaholics many find trying to make time to exercise next near impossible.

“Taking a break from work for even a few minutes can help you feel better and increase your energy level,” said Kara Smith, special programs coordinator for the Loyola Center for Fitness. 

By working out 30 to 45 minutes 3 to 5 times a week, your risk for many serious disease and conditions can be reduced dramatically.  

The Loyola Center for Fitness offers offers a few tips to increase strength, flexibility and cardiovascular health for those that may think they do not have the time to exercise.

Cardiovascular

1. Take the stairs. Five to seven times a day is a good goal

2. Stand whenever possible. Standing opens the front of the hips

3. March in place or take a brief walk around your office to increase your energy and blood flow

4. Increase your heart-rate: Increase your heart by:
   

• Doing jumping jacks. Lower impact version: raise your right arm out to the side while tapping your left toe out to the side, then switch sides 

• Doing the football shuffle. With feet shoulder width apart, slightly bend your knees and take quick steps with your feet 

• Bringing your knees towards hip level and transfer your weight quickly to take marching in place to the next level

• Pretending you have a jump rope.

Strength

• Strengthen your arms, shoulders and chest. Sit in a chair without wheels and place your hand on the arms. Use your arms to lift your bottom off the chair seat and lower yourself back down. Aim for 15 repetitions

• Strengthen your legs. Strengthen legs by standing feet hip width apart. Sink your hips back as if sitting in a chair. Lower slightly, return to standing

• Strengthen your knees. Work your knees by sitting tall in chair. Lift one leg and straighten, hold for 2 seconds and lower. Repeat with other leg.

• Stretch your back and shoulders. Squeeze your shoulder blades together and away from your ears, hold for three seconds and release. Repeat 15 times.

Flexibility

1. Sit in a chair and reach both arms overhead, stretching them back. Hold for 10 seconds. Grab your right wrist with left hand and stretch deeper through your right side. Hold for 10 seconds, repeat opposite side.

2. Hold your arms in front of you and gently circle your wrists in both a clockwise and counterclockwise motion. Stretch your hands by making fists then opening them as wide as you can

3. Sit tall in a chair keeping your weight even in both hips. Gently turn your body to the right. Deepen the stretch by using your left hand to hold the right chair arm. Hold for 15 seconds, switch sides

4. Release neck tension by sitting tall in your chair. Release your right shoulder down, you can even sit on your right hand, and tilt your head so your left ear is going towards your left shoulder. Hold for 15 seconds, switch sides.