Not big on going to the gym? No worries. The following home exercising tips will help you incorporate fitness into your daily work and home life with ease.
If you are already doing a lot of manual labor, you probably don't have to worry about adding more movement to your day. Gentle stretches may be all you need.
But for us sedentary types, moving regularly throughout the day takes a mindset commitment and a plan.
Fortunately, by making a few tweaks in your habits and 'thinking outside the box', you can create opportunities for additional movement and strength building as a simple, natural part of your daily routine.
Note: When health challenges make fitness difficult, do not get discouraged or give up. Consult with your physician before beginning an exercise program. A personal trainer, physical therapist and/or doctor can explain which exercising tips and types of equipment are best for you. And remember this exercising tip: Any movement is better than none. Do what you can. Listen to your body and do what is best for it.
Home Exercising Tips
Use exercise videos. If you prefer exercising at home, there are plenty of fitness and yoga videos, DVDs, or televised workouts to choose from. The following video titled "4 Minute Workout" by Zach Bush, MD demonstrates how to do a series of four exercises called the Nitric Oxide Dump. This is one of the best and quickest workouts to stimulate nitric oxide release, slow age-related muscle decline, boost heart and brain health, and improve mitochondrial health. Pretty good for quick routine. The instructor in this video moves fast. If you need a slower pace, click on the settings icon located on the bottom right of the video. Choose playback speed, then 0.75.
When you begin a new exercise routine, start slowly, use proper form and the right equipment. Do what you can, and within a short time you'll find yourself stepping it up. Learn proper techniques so you don't injure yourself and to gain the most benefits.
Prioritize enjoyment and different types of exercise. You are more likely to follow through with an exercise program you enjoy. Variety is the spice of life. All movement counts. A night out dancing or a game of basketball counts. So does twenty minutes of scrubbing floors and playing frisbee with the dog. Super slow, controlled resistance training is very effective because it raises HGH, human growth hormone levels as well as vigorous interval training.
Walk. The health benefits of walking everyday are without question. Walking is one of the best and most natural healthy exercises you can do to lift your mood, circulate your blood, and move your muscles and lymph. A slow short walk is better than no walk. A brisk longer walk is even better. Vary your speed, alternating a minute of fast walking with a minute of slow walking. One of the health benefits of having a dog is that he will faithfully remind you when its time for your daily walk. Aim for 7,500 steps a day. The following video offers tips for adding walking to your daily routine.
Maximize opportunities to move your body in a variety of ways. Walk up and down the stairs. Instead of going up the stairs once to your destination, add another round or two. Ride your bicycle instead of driving. Clean the floor with a broom and mop. Carry your groceries. Reach up to put something on a shelf. Get up and move around at least once an hour when working at the computer or watching TV.
Move your joints and spine through their range of motion every day. Rotate your knees, hips and ankles in both directions and up and down. Flex your toes. Stretch out your arms. Flex and rotate your wrists. Move your shoulders up and down and around. Move your elbows and stretch your fingers. Gently and slowly hang and roll your head. Do this to keep the blood flowing to your joints, relieve distress from lack of movement, and keep yourself limber.
Make easy workout exercises a habit even if you also do more vigorous exercise. Take the opportunity to enjoy a few stretches at your desk, walk up the stairs, or stroll down the hall whenever you can.
Speaking of your desk. Make a habit of getting up for at least a few minutes every hour. It takes two minutes to get your blood chemistry back in balance after sitting for an hour. Set a timer if you need to. Walk around, stretch, stand while talking on the phone.
Schedule your workout time into your day. Commit to regular movement whether at home or at work. Plan to move for 20-30 continuous minutes for 10 minutes at least twice a day. Walking counts.
Counting house work as exercise is one of my favorite exercising tips. Making beds, scrubbing floors, chasing toddlers, hauling laundry and groceries, washing windows, raking leaves, and bending to pick up toys all day add up to lots of healthy exercise. Put your muscle into it. Turn up the music and make it fun.
Combine activities. Find opportunities to lift, bend, stretch and move. Do wall push-ups after your walk for upper body toning. Flex and stretch your arms, shoulders and back as you walk or sit. Do a few bicep curls with the canned vegetables or water jugs before putting them away.
Include activities that stretch and strengthen muscles, strengthen core muscles, and provide cardiovascular benefits. Be mindful of good posture. Use your core muscles to hold yourself up and support your organs and lower back.
Too tired to exercise? Reconsider. Exercise boosts energy levels by delivering much needed oxygen and nutrients to your cells. As long as you don't exercise too close to bedtime, you will fall asleep faster and sleep more soundly. Do listen to your body, however. If moderate exercising makes you feel more exhausted, it may be more sleep or a visit to the doctor you need. Likewise, when feeling especially energetic, 'kick it up a notch.'
For Educational Purposes Only. This information has not been evaluated by the Food and Drug Administration. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Please consult with your health provider before using natural remedies and/or complementary therapies if you are pregnant, nursing, or you are being treated for a medical condition. Be aware that certain herbs and supplements interact with medications.