Get up out of your chair right now!
Actually, you can start this sitting down if you need to. It’s up to you!
Either way, what you’re about to do is going to be fun. And in 5 minutes, you’re going to have dramatically more energy and feel better than you do right now. Sound good?
“Dr. G, what are you talking about?”
I’m talking about 5 simple, short moves to do right this minute that will wake your body up and give you more energy.
Need proof? You’ll have it in 5 minutes. Don’t give yourself time to think about it… just do it, and you’ll see what I mean!
Oh, and grab a watch or timer (or just count to yourself). Here we go!
Dr. G’s 5-Minute Energy Recharge
First Minute: Jog in Place
I like to call this the Standing Trot. That’s because a trot is easy, and that’s the point — you shouldn’t be overdoing it.
If you’re getting hot, it’s not a trot.
We’re waking ourselves up, not wearing ourselves out! Just a nice, easy trot for 1 minute. That’s the ticket.
MODIFICATION: You don’t even have to stand!
Do it seated. Move your legs and arms like you’re running while seated upright in a chair. If you feel silly while doing this, just keep going anyway. Have a chuckle about it if you need to. Heck, I do all the time!
Alright, when the clock strikes one minute, let’s hop into the second energy-recharging move!
Second Minute: Classic Crunches
If your abs are stronger, you’ll stay young longer.
A strong core is essential to maintaining mobility and eliminating back pain.
Lay on your back with your spine straight and your knees bent and focus on lifting your head and shoulders up with your abs — you don’t need to sit all the way up.
MODIFICATION: If regular crunches bother your back, try a supported crunch instead…just rest your calves on a chair or bench with your knees bent at a 90 degree angle. Do crunches in this position to ease pressure on your spine.
Alright, two minutes down!
Now, before I get to the next energy-recharging move, let me tell you a quick story…
Years ago, I used to speak with the famous exercise icon Jack LaLanne, known as “The Godfather of Modern Fitness.” As a pioneer in the early days of the health movement, he was a true inspiration to me.
Jack told me there were only two exercises you needed to do if you wanted to work all your muscle groups: 1. Pushups (or planks); 2. Squats.
And these are your next two moves…
Third Minute: Simple Plank
Planks are great because they engage all your muscles at once… yet don’t require any movement!
To do a plank, simply get into a “push up” position (top of the push up) and hold it. Keep your back straight, abs pulled in, hands directly below the shoulders, arms straight.
DON’T WORRY! It is very normal not to be able to hold a plank for a full minute without stopping. So, take several breaks if you need them! Again, we’re just recharging here.
MODIFICATION: If you need to take some weight off, lower your knees to the ground. Just make sure to keep your upper body engaged and straight.
Now onto Jack LaLanne’s #1 favorite exercise: squats.
Fourth Minute: Essential Squats
To this day, I do squats every morning and every night while I’m brushing my teeth! What’s better than keeping your teeth healthy and strengthening your lower body & core at the same time?
Here’s how to do squats the right way:
Stand with your feet a little wider than hips distance apart, parallel to one another. Inhale, engage your abs, and slowly bend your knees – keeping your chest forward and head lifted.
Bend as deeply as your mobility will allow, then return to standing by engaging your glutes. Do as many repetitions as you can in one minute, focusing on keeping your legs parallel and your abs engaged the whole time!
Alright, 4 minutes gone! Last minute…
Fifth Minute: Meditation
You thought it was going to be another move, didn’t you? Nope!
You’re done moving… so let’s bring your heart rate back down. Now that your body and brain are awake, it’s time to sweep away the mental clutter.
And don’t skip this step.
Start by either sitting straight or lying on your back, and focus on breathing in deeply… and breathing out and releasing. You’re relaxing your body with each exhale…
Whenever your mind starts to wander… let the thought go and focus back on your breath. After a minute, you’ll be refreshed, alert, and energized…
Alright, 5 minutes up! How do you feel? Clearer? Awake?
Welcome back to the land of the alert. I hope you had fun.
Use this routine any time you need a boost. I know I do!
Steven Gundry, MD
P.S. Do you make time for exercise? How do you squeeze it into your busy schedule? I’d love it if you’d comment below and let me know your thoughts on exercise. Or if you’ve got any fitness tips of your own to you’d like to share, I’d love to hear them! Also, make sure to share this article on social media!