[This is the latest installment of “Cobb Cuisine, Culture and Community” by Brian Benefield. Photo above by Brian Benefield] 

Staying fit is essential for many reasons, but let’s be honest: the most compelling one is that gravity is undefeated, and it is coming for all of us. Every squat, push-up, and awkward plank is essentially a strongly worded letter to the universe saying, “Not today.” Fitness is less about vanity and more about delaying the moment when you make a noise just standing up, and your family asks if they should call someone.

​First, staying fit helps you perform basic daily activities without turning them into dramatic events. A fit person bends down to tie their shoe and pops right back up. Another person bends down, pauses to reflect on life choices, and considers whether this shoe really needs to be tied. Fitness allows you to carry groceries in one trip, which is the truest measure of human success. Nothing humbles the soul like standing in a parking lot, staring at five bags of groceries, knowing that multiple trips are the sensible choice but refusing, because of pride.

​It is also crucial for long-term health, which sounds boring until you realize it’s really about avoiding awkward conversations with doctors. Doctors have an unsettling ability to look at you over their glasses and say things like, “We need to talk about your numbers.” Staying fit helps keep those numbers from becoming characters in a horror movie. No one wants cholesterol levels that could be used as a zip code. Exercise is basically bribing your heart to keep working properly by promising it a steady supply of oxygen and good intentions.

​My wife, Cecilie, and I do some form of exercise almost every day.  A bike ride in the often bipolar Atlanta weather, lifting weights at home, or a yoga session are all ways we stay functionally fit.  I will be turning the big 6-0 in a few years, and have found that strength training and yoga are increasingly important as I age and strive to stay strong and be more flexible. 

Cecilie has recently joined a new gym named LuLu Belle, an all-women’s boutique studio that offers small-group classes.  And it doesn’t hurt that it is located directly behind our house.  The owner, Shelly Thomas, believes that movement is a gift and not everyone has that privilege, so you must take advantage of it every single day.  

​Then there’s mental health. Exercise releases endorphins, which are tiny chemical messengers that whisper, “Everything is fine,” even when your inbox says otherwise. Staying fit turns mild inconveniences into manageable annoyances. Without exercise, spilling coffee can ruin your entire week. With exercise, you spill coffee and think, “This is a test, and I am emotionally strong.” Fitness doesn’t solve your problems, but it makes you less likely to scream at a toaster for burning your bread.

​Being in good shape also prepares you for unexpected moments of heroism, like chasing a runaway shopping cart before it dents a luxury SUV, or running to catch a flight when the gate agent says your name in that tone. Fit people hear the “Final boarding call” and jog calmly. Others may hear it and immediately start negotiating with destiny. Fitness gives you options like stairs. Fit people take the stairs for exercise. Some folks take the stairs because the elevator is broken and then file a formal complaint with the building.

​Being fit is about future you. Future you wants to travel, dance at weddings, and get out of a chair without a sound effect. Present you can make that happen by occasionally lifting something heavy or moving quickly for no reason. Fitness is a gift you give yourself that keeps on giving, mostly in the form of not needing help opening jars.

So yes, staying fit is important. Not because you want six-pack abs or Facebook likes, but because life is easier, funnier, and far less creaky when your body cooperates. And because one day, you’ll bend down, stand up effortlessly, and realize you’ve won a small but meaningful victory over gravity.

You can weave these quick exercises into any part of your day

Recent research suggests that minor increases in daily moderate-to-vigorous intensity physical activity could lower the risk of death.

The study, published in The Lancet, analysed data from nearly 95,000 middle-aged and older adults in the UK, alongside 40,000 people from Norway, Sweden, and the US.

Researchers, headed by academics from the Norwegian School of Sports Sciences, discovered that just five minutes of additional exercise per day could cut deaths by 6% amongst the least active individuals, and amongst the general population, it could decrease the risk of death by 10%.

Data from the UK portion of the study, based on the UK Biobank research, also reveals that cutting sedentary time by 30 minutes a day could reduce 4.5% of deaths among all adults taking part in the study, excluding those who were already highly active.

This significant research shows that even just a few minutes of daily movement can deliver substantial health benefits, reports the Mirror.

With this in mind, Tara Riley, a Pilates, barre, and strength trainer, has shared five short-burst exercises that can be readily incorporated into even the most hectic schedules.

1. Squats

“Squats are fantastic, especially if you’ve done lots of sitting during the day. They are a really great way to reactivate those glutes and use those legs,” says Riley. “For a standard squat, just put your legs about hip-width apart and send your bottom backwards and shift your weight into your heels.

“You could even do some squats hovering over a chair as that can help give you a good sense of where your body should be. If you want to make them harder, you could also do little pulses to really fire up your legs so your glutes feel really warm by the end of it.”

2. Planks

“I would also recommend some sort of variation of a plank,” suggests Riley. “A plank is a really good way to build strength and stability as you are stabilising through your shoulders, your hips and through your core.”

However, she acknowledges that maintaining planks for an extended period can be tough, so she has proposed some alternatives for beginners aiming to progress.

“You can always start on your hands and knees and do knee taps,” recommends Riley. “For this, hover your knees off the ground and then tap them back down. Then as you get stronger, hover them off and hold for 20 seconds. Also, if your wrists aren’t super happy in this position, you can always go onto your elbows.”

3. Hip mobility exercises

“I am also a big fan of hip mobility, because I know it’s an area that a lot of people really struggle with. Many people have got tight hips or painful hips, and sometimes that comes from doing a lot of sitting,” explains Riley.

“Everyone walks and goes up and down stairs, but that’s actually only moving that joint in two directions, forwards and backwards, and really that joint wants to move side to side and in a circle to keep it healthy and happy.”

She emphasises that movements such as hip and leg circles can be performed virtually anywhere and at any moment, offering genuine benefits for flexibility. “Stand up and place your hand on a surface, then lift one leg straight forwards and return to standing 15-20 times, followed by lifting it backwards for the same number of repetitions,” Riley explains.

“You’re going to start to feel those glutes going, and then you can also lift it out to the side again for the same amount of reps.

“Then bring the knee forwards, and then circle it out to the side, and the round to the back so you’re doing a big hip or leg circle. This is a really good strengthening but also mobilising hip exercise.”

4. Tabletop toe taps

“If you sit at a desk all day long, you might have a tendency to start to hunch forward to look at your work screen,” Riley acknowledges. “Doing core exercises like tabletop toe taps is really good for strengthening the core to help you sit and stand up straight.”

To perform tabletop toe taps, begin on the floor. “Lie on your back and take your legs into a tabletop position, so your knees are bent,” Riley directs.

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“Make sure your knees are above your hips and your shins are parallel to the floor, and then just tap one toe down at a time and bring them back up to table top position.

“Try to do that while breathing, but also without your back moving. So, make sure that you aren’t arching your back and are really working into that core. If you’re feeling really strong, you could curl forwards and keep your head off the floor while you tap your toes.”

5. Shoulder glides

“I think your shoulder mobility and the ability to move your arms is really important for your back and for how your shoulders feel, so an exercise like shoulder glides can be really great,” Riley suggests. “Start by standing upright against the wall, so the back of your head and shoulder blades are both touching the wall.

“Reach both your arms all the way up overhead, so the backs of your hands are also against that wall, and then draw those elbows down towards your waist and up again. Try to keep the back of your hands and your arms against the wall as you do that.”

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Mike “The Bad Ass” Sommerfeld is on a mission to defend his Arnold Men’s Classic Physique title and is taking a no-nonsense approach to outperforming the likes of Wesley Vissers and a debuting Sam Sulek. To illustrate this, the gigantic German used a recent Instagram post to share one of his go-to leg days for total domination, and you can try it too.

Sommerfeld brought the complete package to the stage during the 2025 Arnold Classic, impressing the judges with his muscle mass, definition, symmetry, and conditioning, but with a stacked field ahead of him in March, the big man shares that one of the workouts he’s forged follows a back-to-basics approach. Apparently, The Bad Ass’s leg day is about quality over quantity and requires just four exercises in total. “Two for hams, and two for quads,” he explained.

Mike Sommerfeld’s 4-Exercise Leg Day Workout Ahead of the 2026 Arnold Classic

Warmup

Hamstrings

Quads

Mike Sommerfeld’s Leg Day Strategy Explained

Joining the likes of other bodybuilding great, Martin Fitzwater, Sommerfeld shared that he begins leg workouts with adductors to warm up his upper legs and get the blood circulation stimulated. “I always start with adductors to warm up my hips and get me going,” explained Sommerfeld. “Especially mentally, and physically, to lift heavier weights for the upcoming exercises.” He noted that while on the machine, he pushes his back to the pad as far as possible, to increase both the stretch and the contraction while executing his reps.

Homing in on his hamstrings, Sommerfeld’s first exercise is the seated leg curl. “The reason for that is, you get an amazing pre-stretch position by just sitting down (and getting set up) on the machine” said the man-mountain. Next up is the deadlift. “Why? Because we already contracted hamstrings pretty hard, and they are pumped as hell,” confirmed Sommerfeld. “Now we can stretch the s**t out of our hamstrings.”

Moving on to quads, the 2025 Arnold Men’s Classic Physique champion shared that his new favorite quad exercise is the hack squat (also referred to as the hack press). “The reason for that is, it feels so much more natural to my knees.” Sommerfeld explained that he feels almost zero pressure or pain on his knees with this squat variation. “And I can go really deep into the stretch, and I can focus entirely on my way up, to contract my quads as hard as possible.” The Bad Ass also shared that he likes to use rest-pause sets on the hack squat, performing his reps towards failure, taking a short break, and then going again to towards failure. “So, after hitting 10 to 12 reps, I like to pause for a few seconds, and then go again for three to four more reps.”

Last but not least for his legs, Sommerfeld rounds out his workout with the belt squat. “The reason for that is, it’s actually so much smarter to use a belt squat because it loads your hips, not your shoulders,” coached the champ. “In regular (back) squats you have all the load on your shoulders, and your body needs to stabilize it all the way. That creates a lot of fatigue and we wanna train legs not our full body. This is why I chose the belt squat, an amazing piece of equipment. You can hold yourself and stabilize yourself (on the platform). You can go really deep, wait a second in the stretched position, and then go up again, and squeeze it out.”

In terms of sets and rep, Sommerfeld explained that he does “multiple, multiple, sets,” but for us mere mortals, 2 to 3 sets of 8 to 12 reps will bring mass building results. By focusing on the quality of his stretch and contractions and isolating his quads and hamstrings rather than fatiguing the rest of his body, Mike Sommerfeld could present his best physique yet come March.

To follow Mike Sommerfeld on Instagram, click here.