HealthyLife Articles

Tag: Exercise at Home

  • Create A Home Gym

    BE FIT

    Workout equipment for the home.

    Going to the gym can be expensive in terms of both money and time. Instead of spending all that money on a membership, why not invest in equipment you can use for years without having to leave your house?

    You don’t need fancy machines to create a functional home gym. And you don’t even need much space. These items can fit anywhere and will challenge your body to get stronger and healthier.

    Resistance bands:Get a set that offers low, medium, and high resistance for a variety of challenges.

    Kettlebells:Choose a 6 kg (13 pounds) kettlebell for women or an 8 kg (18 pounds) kettlebell for men.

    Step platform or box:A step platform or box will allow you to do step-ups, jump-ups, and other types of movements that get you in the cardio zone.

    Exercise ball:This inflatable ball adds variety to your workouts and is easy to store.

    Jump rope:If jumping is safe for you, a jump rope is an ideal piece of cardio equipment.

    Source: National Library of Medicine

    © American Institute for Preventive Medicine

  • 10 Minutes Of Fitness

    BE FIT

    Man working out at home.

    Making time for 30 minutes of exercise can feel like a deal breaker in our busy lives. But devoting just 10 minutes to movement several times during the day adds up. And breaking your movement goals into manageable chunks may increase the chance you’ll meet your body’s needs.

    So, set a timer and try these 10 minutes fitness activities. Go at your own pace and make it fun:

    *  Do as many rounds of 10 push-ups, 10 squats, and 10 lunges as you can in 10 minutes.

    *  Find some stairs and walk up and down for 10 minutes.

    *  Take a brisk walk around the block or inside your home or office building.

    *  Turn on some music and dance for 10 minutes.

    *  Play a quick round of tag, basketball, or any active game with your kids.

    *  Set a timer and speed clean your home or office, incorporating as many squats and lunges as possible.

    © American Institute for Preventive Medicine

  • Exercise For Free

    BE FIT

    Group of older friends walking through the park.

    Staying fit shouldn’t cost a fortune. While trying each new fitness fad is tempting, not everyone has the money to invest in gym memberships or fancy equipment.

    And the good news is, you don’t need to! There are endless options for healthy movement that don’t cost a thing.

    Join a walking club

    Find an existing group that walks in your area, or gather friends to start a club of your own. It won’t cost anything. As a bonus, you get quality time to invest in meaningful relationships, all while moving.

    Find free yoga

    Many yoga studios that train new teachers offer free community classes as a chance for their trainees to practice teaching. Not only do you get to do yoga for free, but you also get to support the teachers as they learn.

    Outdoor games

    When the weather is nice, get your friends and family together for frisbee, badminton, bocce, and any other yard game you can think of. Don’t sit on the sidelines; get in there and play! It’s quality time combined with quality movement.

    Online videos

    A quick search online will reveal a wealth of free exercise videos you can try. If you don’t have any equipment, no problem; just search for “free no-equipment exercise videos,” and you’ll find lots of options. All you need is a bit of space and yourself.

    Check local library & parks

    Many non-profit organizations offer occasional free fitness classes to get the community involved and active. You may need to sign up in advance to get a spot. Find information before you go so you arrive prepared.

    Check nearby athletic stores

    Running stores, athletic clothing stores, and sporting goods stores often have free fitness classes or exercise meet-ups. It’s a great way to connect with people in your area who share common fitness goals.

    © American Institute for Preventive Medicine

  • Start A Walking Group

    BE FIT

    Group of friends walking on a trail.

    Walking is hands down one of the best forms of exercise. Walking with a group is a great strategy to keep you motivated. And what better way to get involved in a walking group than to start one yourself!

    1. Identify target members. Do you want to invite the general public, only close friends, or people in your neighborhood? Know who you want to join.

    2. Choose a time. Based on who you plan to invite, pick a regular time slot and schedule about 60-75 minutes.

    3. Plan a route (and a backup). A good walking route is free, safe, well-maintained, and near your home or work. Also, select a backup indoor location, such as a mall or walking track, for when the weather is poor.

    4. Spread the word. Reach out to your target members with flyers, social media, phone calls, or emails. Aim for between 5 and 15 members.

    © American Institute for Preventive Medicine

  • Do Your Chores

    Fitness

    Image of father and daugher cleaning.

    Burn calories while you clean.

    Who needs a gym when you can burn calories by doing household chores. The faster you move and the more you bend, stretch, and reach, the more your body will benefit. For example, a 150-lb person burns about 130 calories during a 30-minute 3.5 mph walk around the block or about 150 calories by washing the car. Not bad, especially for people who seem to think they have no time to exercise. Are you ready to get out the cleaning supplies?

    Bend and dust and turn and wipe and . . .

    Everything from washing windows to grocery shopping burns calories. The following numbers apply to a 150-lb person doing 30 minutes of activity. If you weigh less, you’ll burn slightly fewer calories. If you weigh more, you will burn slightly more calories. And the more muscle you put into it, the more calories you’ll burn.

    *  Climbing stairs – 306

    *  Rearranging furniture – 225

    *  Shoveling snow – 214

    *  Doing laundry – 210

    *  Walking the dog – 147

    *  Raking leaves – 144

    *  Mopping the floor – 140

    *  Vacuuming – 119

    *  Weeding – 115

    *  Washing dishes – 75

    *  Ironing – 70

    *  Surfing the Internet – 60

    Other calorie – burning tips

    *  Take the stairs instead of the elevator – 306

    *  Park the car farther from your destination and walk – 227

    *  Carry your grocery bags to the car – 190

    Action Step

    If you want to burn even more calories, move as much as you can throughout the day. Stand up and do side steps while you are on the phone. Squat while you are waiting for the washing machine to finish its spin cycle.

    Page image from Ways to Well-Being book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Walk Your Way To Fitness

    Fitness

    Image of couple power walking.

    Walking is a great way to keep fit without risking injury or buying lots of special equipment. Since walking is probably the most natural form of exercise, almost anyone can do it with ease.

    Walking keeps you fit because it:

    *  Improves cardiovascular fitness.

    *  Increases the amount of calories burned.

    *  Enhances muscle tone.

    *  Builds stamina.

    *  Aids digestion and regularity.

    *  Helps to relieve tension.

    *  Enhances feelings of well-being.

    Although walking comes naturally, you can maximize comfort and benefits if you:

    *  Warm up by walking slowly for 2 to 3 minutes.

    *  Take a few minutes to stretch before and after walking, especially if you walk briskly.

    *  Wear good walking or running shoes with sufficient arch support.

    *  Walk by stepping down on the back of your heels and rolling onto your toes.

    *  Maintain good posture by keeping your head up, shoulders back, and arms swinging freely at your sides.

    *  Breathe deeply and exhale fully.

    *  Cool down by walking at a slower pace for 3 to 5 minutes before you stop.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Abs: The Core Of A Healthy Body

    BE FIT

    Image of women doing abdominal exercises.

    Strong abdominal muscles can do more than just make you look slimmer. Healthy ab muscles can help you improve posture and alleviate back pain. For those who thought ab exercises were only for achieving a “six pack,” it’s time to discover all the benefits of a strong midsection.

    Your abdominal muscles are part of the body’s core muscles, which support your entire body when you sit, stand and move. For those who don’t like sit-ups or can’t get on the floor, there are other options to strengthen and tone these important muscles. In fact, “vertical” core exercises may be even more effective than sit-ups.

    Try this standing core exercise that’s suitable for beginners:

    *  Stand facing a wall. Place your feet shoulder-width apart and push your hands against the wall.

    *  Bend your knee and bring your leg toward the wall. Keep the other foot flat on the floor at all times.

    *  Step your leg across the other one in front. Then, step the same leg out to the side.

    *  Bend the knee again and open your leg to the outside, using your hip. Then, swing the leg to the inside.

    Repeat these exercises with the other leg. Concentrate on keeping your abs tight each time you lift and move your leg. Try to repeat them several times, and increase the number of reps as you get stronger.

    Source: American College of Sports Medicine

    © American Institute for Preventive Medicine

  • Fitting In Fitness When Life Is Busy

    BE FIT

    Image of two female friends walking outside in the winter.

    Regular exercise improves your physical and mental health in many ways. Despite its benefits, exercise can be hard to fit into a busy schedule. But no matter how busy your life is, there are ways to make physical activity a part of your routine. Try these small steps to work toward a more active life.

    *Focus on small chunks of time.Many people feel overwhelmed when they think about having to exercise for 30 to 60 minutes. But even 10 minutes of exercise has health benefits. Instead of surfing the web for 10 or 15 minutes, turn on some music and dance, climb the stairs or take a walk.

    *Schedule it in.Most people have at least a few minutes a day they could spend doing exercising instead of leisure activities. TV or Internet time are great examples of things you could cut back on to make time for physical activity. Put your exercise time in your calendar or set an alarm to remind you to get up and move.

    *Make it convenient.Try to find a gym that’s close to your home or work so you can stop by without going out of your way. Or, check out fitness DVDs from the library to use at home. If you make it easier to get started, it may be easier to stick with it.

    *Don’t forget about weekends.Use your days off to get in a few extra minutes of exercise. Instead of quick 10-minute walks, make it 30 minutes. Or, go to a park or walking trail and enjoy the scenery and the extra time for yourself. Go for a family exercise outing to help everyone get healthier!

    *Make the most of break time.Take just five to 10 minutes to walk around the building or up some stairs when you have a break from work.

    © American Institute for Preventive Medicine

  • Fun, Fast Indoor Workouts

    BE FIT

    Image of middle-aged man with headphones on dancing.

    When the winter months hit, it can be difficult to get outside to exercise. Snow, ice, wind, and rain can put a damper on your regular walk around the neighborhoods.

    But regular exercise cuts your risk for heart disease, diabetes, depression, and even some cancers, according to the CDC. So don’t cut your workout routine when the weather doesn’t cooperate. Bring the workout into your home with these tips:

    1.Just dance.Not only is it fun, but you can burn a lot of calories and customize it to work for you. Turn on your favorite tunes and start moving. For maximum benefit, do a 5-minute warm-up, 20-30 minutes of active dancing, and a 5-minute cool down. If you can’t do that much to start, just try a few minutes and add more time each week as you are able.

    2.March or jump.If dancing isn’t for you, marching around the house, or even just in your living room, can provide great benefits. Mix it up every few minutes by doing a few jumping jacks. You can also “pretend” you’re jumping rope by doing the motions without a rope. Watch videos that guide you through indoor walking or other aerobic activities.

    3.Strength training.You don’t need fancy weight machines or equipment. Use a resistance band to strengthen your arms and legs. Try simple exercises like squats, lunges, and push-ups. Take care to do them correctly. If you have an injury or health condition that restricts movement, talk with your doctor about exercises that are right for you.

    With a little creativity, you can have your own body-and-mind-boosting workout in the comfort of your home – no matter what the weather.

    © American Institute for Preventive Medicine

  • Get Fit While Cleaning House

    BE FIT

    Image of women cleaning the oven.

    If you have a home, you probably spend a good amount of time cleaning it. What if you spent that time not only cleaning your house, but cleaning up your health too?

    If you do your chores with a few fitness upgrades, you could burn extra calories and feel great when you’re done. Here’s how you can do it:

    1. Turn on the tunes.

    Use upbeat music to get motivated and set it for 30 minutes of play time. Or, set an oven timer for 30 minutes. Then, dance and move around the house as you organize, sweep, wash dishes or put laundry away. Keep your body moving as much as possible but make it fun!

    2. Focus on a muscle group while working.

    If you’re vacuuming or mopping floors, you’re already burning some calories. But, take it up a notch by working your muscles even harder during the task. For instance, hold your abdominal core (belly) muscles tight as you do your task. Try holding them for 10 seconds. Then, take a 10-second break. If this becomes too easy, increase the time to 20 seconds.

    3. Do squats as you pick up.

    If you’re spending time getting toys, clothes or other items off the floor, use this chore to work your lower body. After you pick up something, do a squat. Keeping your back straight and belly tight, slowly bend your knees and lower your bottom slightly toward the floor. Don’t let your knees reach over your toes. Come back up slowly. If this hurts your knees or back, you should stop.

    Remember, exercise doesn’t have to be a workout at the gym. You can move your body while doing everyday jobs and multitask for your health!

    Sources: Calorie Control Council, Compendium of Physical Activities

    © American Institute for Preventive Medicine