Fitness
Lean times are no excuse to ignore your health.
Don’t let gym memberships, personal training fees, or the cost of the latest exercise gadget weigh you down. Exercise is about moving, stretching, lifting, bending, breathing – things you can easily do at home. Or simply walk – around the block, at a mall, or on a local school’s track.
Get started.
Start with a few simple stretches to warm up your muscles. If you need help, go online for how-to instructions on everything from stretching to full routines. You can also find exercise tools to track your progress.
No equipment necessary
Do what you were taught in gym class – squats, push-ups, jumping jacks, and crunches. Lift your legs and arms, touch your toes, bend from side to side, jog in place, and twist. Just make sure you target all your major muscle groups at least once every week.
No free weights? Try these substitutes.
* Use cans for triceps and biceps exercises instead of dumbbells.
* A gallon jug filled with water, sand, or powdered detergent is just as effective as a kettle bell for squats and arm lifts.
* Put a paper plate under one foot and lunge forward. You can also attach plates to both feet with rubber bands to simulate skating. Or, get down on all fours, put the plates under your hands and slide them back and forth for a great chest workout.
* Pantyhose move just as well as resistance bands for rowing and stretching routines.
* Use a chair or countertop as a push-up bench.
* A low, sturdy stool or a bottom stair can be used for a step exercise routine.
Action Step
Don’t wait until you have a block of time to exercise. You can do leg lifts in the elevator, calve raises in the grocery line, lunges as you walk the dog. Every little bit counts.
© American Institute for Preventive Medicine
