The Daily Three

Many years of sitting—in school, at university, while gaming, on trains, and almost everywhere else—made me realize how much of my life happens in a chair. I wanted to give my body more opportunities to move.

I am always experimenting with exercises. Over time, three of them came together into what I now call the Daily Three: Urhocke, hanging, and a back plank.

Three simple exercises that I do—or want to do—every day. A small way to do something good for my body, even when the day gets busy.

Do them as long as you like. All three are positions to hold, without counting repetitions or setting a fixed duration. I aim to stay until I can no longer hold the position with control.

1. Urhocke

A deep squat. I really sit down into it, with my feet on the ground and my arms relaxed in front of me.

The position is the point. I am not repeatedly squatting up and down.

2. Hang

I hold a bar with both hands and let my body hang. My arms and body extend downward, and my feet are clearly off the ground.

3. Back plank

My back plank is on my forearms, with my elbows and feet supporting me. I face upward and hold my body in a line.

That is my Daily Three: sit deep, hang, and hold the back plank.