Many of us simply do not have time in our busy days to go to the gym. In cold climates, it may not be practical to go outside to exercise every day. Luckily, there are many simple exercises that can be done around the house to keep you in shape.
Andrea Doepker-Gavidia, a physiologist with Train for Life Fitness & Lifestyle Consulting, says, “choose exercises that are full body movements that mimic everyday patterns. These will use more energy and incorporate more muscle groups and will teach your body how to move as a whole more efficiently.”
The following are a few simple ideas:
Make Full Use of Your Staircase
If you have a set of stairs in your home, you already have the perfect workout tool. Even a few reps walking up and down the stairs, enough to get your heart beating faster and make you break a sweat, can do wonders for your cardiovascular health.
When climbing up and down the stairs, make sure to keep your back straight and your shoulders back – no slouching! Climb and descend each step deliberately, keeping the majority of your weight on your heels, and tightening your glutes as you step. This will make sure that you get the most out of each climb.
Living Room Squats
Squats require very little space, and can be done in any room of the house, while watching the kids, waiting for the washing machine to fill up, etc. Simply stand with your feet approximately shoulder width apart, keep your abdomen taught, and lower yourself down as if you’re about to sit down in a chair.
Keep your upper body posture intact and your shoulders back, and don’t sink so low that your knees extend beyond your toes. Pause in the sitting position for a deep breath, then slowly raise yourself up again. Repeat as many times as you wish, or have time for!
Lunge while you Walk
These lunges can be done walking across the house or yard. Keeping your arms at your sides and your posture intact, step forward with one foot and lower your opposite knee almost to the floor. Don’t let your knees extend past your toes. Slowly raise yourself up, keeping your glutes tight, and switch feet for the next lunge. Remember to take slow, deep breaths.
Use Books as Weights
The big books lining your bookshelves can easily double as arm weights. You can use one book for exercises that alternate arms, such as bicep curls or arm lifts. To exercise both of your arms simultaneously, simply find two that are of equal or nearly equal weight, and place one in each hand. Make sure that the books that you choose are not too heavy, as you don’t want to strain any muscles.
There are a plethora of ways to get solid exercise in and around the house. Get creative, and you will find that meeting your daily exercise goals is a breeze.
-The Alternative Daily
Sources:
http://www.huffingtonpost.ca/2012/12/14/exercises-at-home_n_2287898.html
http://www.acefitness.org/acefit/fitness-programs-article/2863/Top-25-At-Home-Exercises
