Exercise at Home When You Can’t Get to the Gym
By Debra L. Karplus
Sometimes weather or some other issue gets in the way of a
trip to the gym. Or maybe you’re
considering embarking on an exercise program as a newbie to the world of
physical activity. Get the go-ahead from
your physician before you get started to assure that you have no health
problems that might interfere with an exercise program. And, then, get moving!
Exercising without a fitness center or gym may be more
convenient and affordable than a gym membership. You can work out at a schedule
that best suits your personal rhythm, and you can get fit by investing in
minimal or even no special equipment.
Aerobic exercise is great for improving cardiac function and
is a great way to increase your endurance, stamina, and energy level. If you don’t have a safe place near home to
walk at a comfortable pace, such as a paved sidewalk or neighborhood park, then
just try dancing at home. Put on your
favorite music and move; faster music is likely to provide a better
workout. No one is watching you so just
do it. Or devise your own do-it-yourself
step-aerobics class using the stairs inside your home or apartment or outside
if it feels safe. You can also do
jumping jacks; jog in place or jump rope if that’s not uncomfortable.
Weightlifting exercises are great for muscle toning and
strengthening and a terrific start to reducing osteoporosis or osteopenia. Stretchy exercise bands and free weights of a
variety of sizes can be purchased inexpensively at sporting goods and some big
box stores, or online. Or be creative
and fill an empty milk jug and use that to lift “weights”, or lift a bag of
oranges or potatoes, for example. Search
online for guidelines for number of pounds and repetitions, and duration for an
effective weightlifting program, or watch strengthening videos for guidance.
Stretching and flexibility and especially balance are
important components of an exercise program, particularly for seniors. Do Pilates or yoga; those downward dogs are
great weight bearing exercise, and child’s pose just feels darn good! Yoga reportedly has many benefits for optimal
mental health, calming, focus and being present, not to mention the great
things it does for your body including breath control.
Other ways to get toned involve exercise like burpees,
lunges, planks, pushups, sit ups, squats, a bicycle legs. Look for pictures online if you need some
instruction.
You’ll be amazed how clever you can be creating an exercise program to be done at or around home that addresses overall body health.
1 comment:
You can freeze milk jugs Fill them with water and throw it in the freezer. Works well for home workouts. Been using it for years.
Post a Comment