Wellness@Work: Warm up your body with these exercises 

Stretches and exercises can help increase blood flow, warm up muscles, and maintain body temperature during cold weather. Some of the coldest weather we will likely see in a while will arrive in our area this week, so if you need to make an extra effort to stay warm, get moving. 

Here are some simple stretches and exercises that can help: 

• Jumping jacks. Stand with your feet together and arms at your sides. Jump while spreading your legs and raising your arms overhead, then return to the starting position. 
• High knees. Stand tall and march in place, bringing your knees up toward your chest as high as possible, while swinging your arms to engage the upper body. 
• Arm circles. Extend your arms straight out to the sides and make small circles, gradually increasing the size. Do this in both directions. 
• Torso twists. Stand with your feet shoulder-width apart and twist your torso side to side, engaging your core. You can hold your hands in front of you or extend your arms out for a greater range of motion. 
• Squats. Stand with your feet hip-width apart, bend your knees, and lower your hips as if sitting back into a chair. Keep your chest lifted and return to standing. 
• Hip circles. Stand with your feet shoulder-width apart and place your hands on your hips. Rotate your hips in a circular motion, moving clockwise and then counterclockwise. 
• Mountain climbers. Start in a plank position with your arms straight. Drive one knee toward your chest, then quickly switch legs, simulating a running motion. 

All these exercises can help get your body moving, increase circulation, and maintain or build body heat. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.          

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.