Check out these exercises you can do anywhere

Check out these exercises you can do anywhere

“I don’t have time to exercise.”

It’s a common excuse used when avoiding the gym. Exercise doesn’t have to be formal, though. Four health professionals share how you can squeeze in exercise anytime, anywhere.


“Stairs – I always take the stairs as fast as I (safely) can. “

Dr. Aaron Traeger, pediatrician, Advocate Children’s Medical Group


“Chair squats, lunges, standing squats, straight arm extensions, lateral extensions…these are all things can be done in a fairly small amount of time in a small amount of space. Try 15-30 reps.”

Chris Carr, exercise physiologist, Advocate BroMenn Medical Center


“Take the stairs! This is no-cost exercise in terms of time and money. I also do hamstring and quadricep stretches during meetings. It is a great way to keep blood flowing.”

Dr. Dory Jarzabkowski, cardiologist, Advocate Heart Institute


“For individuals who are strapped to their desk all day, I recommend a 15-minute workout comprised of 10 minutes of cardio (do things like running in place, machine gun punches, half squats, pretend jumping rope and torso twists for a minute each) and then follow with five minutes of stretching, focusing on your neck and back. This will get your muscles moving and stretched out.”

Molly Smeltzer, wellness manager, Advocate BroMenn Health & Fitness Center

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  1. What about those of us who work in downtown high rise office buildings where stairs are not an option (unless the building is on fire)?

    And, right, no one would think you’re weird or anything if you’re standing in the middle of the office doing squats and lunges and running in place.

    Do the people who write these things actually *have* jobs?

  2. Very true Dienne – I worked downtown in high rises for many years – the stairs were off limits and locked.
    Exercising in the middle of your office floor – don’t think so – better off taking a long walk at lunch.

  3. Yes, they do *have* jobs. Two of those quoted are respected physicians.

  4. Used-to-be-really-active Girl October 4, 2017 at 5:11 pm · Reply

    I vigorously exercised 45 min, 6 days a week for 21 days … after two months in bed due to surgery, and I developed a painful case of Plantar fasciitis. Would love it if someone could write an article on how to exercise when it hurts to stand up. Feel like all exercise advise is written for young, healthy people like the picture for this article. I’ve found the plantar fasciitis stretch tutorials, but how do I escape post-surgery muscle loss without standing and without doing damage? Thanks for these articles. I really miss being hyper-active and can’t afford an exercise doctor. :o(

  5. I think the problem is in our willingness to be fit…how strong is our motivation. Clarity of intent. Commitment. We generally tend to act being fit, when we fear bad things happening to us…
    Regardless of the knowledge here, our actions do not last for more than a few days, weeks, or months. Because when we feel good, we think we have found fitness.

    There are some brave souls who have indeed committed to remain fit regardless of the circumstance.

  6. I only believe the cardiologist.

About the Author

Lynn Hutley
Lynn Hutley

Lynn Hutley, health enews contributor, is coordinator of public affairs and marketing at Advocate BroMenn Medical Center and Advocate Eureka Hospital in central Illinois. Having grown up in a family-owned drug store, it is no surprise that Lynn has spent almost 18 years working in the health care industry. She has a degree in human resources management from Illinois State University and is always ready to tackle Trivia Night.