Categories: Fitness2.4 min read

by Stephen Luther, M.D.


Before the Thanksgiving feast is on the table, let’s give thanks for our ability to achieve an active and healthy lifestyle and appreciate the benefits of functional fitness, a powerful catalyst for boosting metabolism. Physical activity elevates the body’s metabolic rate, causing it to burn calories more efficiently even at rest.

Workouts such as interval training or strength exercises can create an afterburn effect where the body continues to burn calories post-exercise. The heightened metabolic state not only aids in expediting the digestion of the holiday feast but also promotes long-term weight management. So, as we savor the flavors of Thanksgiving, let the motivation to move be our wishbone for maintaining a balanced and healthy metabolism.

Functional fitness is more than just a workout; it’s a way of life that enhances our daily activities and improves overall well-being. Focusing on exercises that mimic real-life movements can enhance our strength, flexibility, and balance, allowing us to tackle everyday tasks with greater ease and reduced risk of injury.

Thanksgiving Morning Workout (20 minutes)

Do one set of each exercise for three rotations; take short breaks between complete rotations as needed.

Body Weight Squats (5 minutes)

  • Stand with feet shoulder-width apart.
  • Lower your body as if sitting back in a chair, keeping your weight on your heels.
  • Perform one set of 15 to 20 squats three times.

Why? Squats help strengthen the lower body, particularly the quads, hamstrings, and glutes. This exercise is beneficial for maintaining mobility and stability in daily movements such as sitting and standing.

Plank with Shoulder Taps (7 minutes)

  • Start in a plank position with hands directly beneath your shoulders.
  • Tap your right hand to your left shoulder, then return to the plank position.
  • Repeat on the other side, alternating three times for one set of 20 taps, ten on each side.

Why? Plank with shoulder taps engages the core and shoulders while it stabilizes muscles. It helps improve posture and strengthen the core, crucial for maintaining balance and stability.

Step-Ups with Knee Raise (8 minutes)

  • Find a sturdy platform or step.
  • Step up with your right foot, bringing your left knee toward your chest.
  • Step back down and repeat on the other leg.
  • Perform one set of 12 to 15 step-ups on each leg three times.

Why? Step-ups with knee raises enhance lower body strength, especially the quadriceps and hip flexors. This exercise promotes balance and coordination, which are essential for navigating stairs and uneven surfaces.

As you complete the workout, see your body’s incredible capability as a blessing and cherish exercise’s positive impact on your well-being. Remember, every step toward a healthier you is a reason to give thanks.

Symbios wishes you a happy Thanksgiving and hopes you enjoy this efficient workout.



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