Missing your gym? Not sure you are doing a good job working out? We know being active is important as it: reduces our risk of illness, reduces stress levels, and helps us sleep better. It’s probably more of a challenge now for many. My home does not have the machines and all the weights I used at the gym. I ask myself am I getting in a good workout?
You may have received some online links you can use for working out. I have found some work better than others for me. When I started looking to find some good programs, I discovered some gyms are allowing anyone to use their online workouts right now. Check out the free online videos from the YMCA. They have a variety of types and offer categories for different levels of fitness and/or ages. If you choose one that is too hard, you can always modify it to fit your fitness level by slowing down your tempo or doing less repetitions. Check with your health care plan as some are offering free online options right now. If you have not been working out in the past, be sure to check with your healthcare provider before you start a new routine.
Your workout routine should optimally include cardio, strength and stability, and flexibility. Getting your heart rate up is the important thing during cardio. Walking in place or dancing can work inside, while running or biking are better suited for outside. If you have a treadmill or bike you are in luck since you can use them anytime in any weather. Since I do not have machines at home, using some inexpensive videos helped me kick up my routine. Besides the above guidelines, the American Heart Association has these suggestions:
CARDIO EXERCISES
- Jumping Jacks
- Squat Jumps
- Jogging or Marching in Place
- Stair-Climbing or Step-Ups
- High Knees
- Mountain Climbers
- Star Jumps
- Burpees
Add some strengthening exercises, to keep muscles and bones strong. Below are some you can do without any equipment:
STRENGTHENING AND STABILITY EXERCISES
- Plank and Side Plank
- Pushups or Modified Pushups
- Sit-Ups or Crunches
- Hip Lift or Bridge Position
- Triceps’ Dips on a Chair
- Lunges
- Squats or Chair Position
- Wall Sits
Check out the American Heart Association handout as you can do the above exercises as a circuit to incorporate cardio and strengthening into the same day. Don’t forget to stretch after you warm up with some light walking in place perhaps, and before you really start exercising, then finish your session with some stretches. After a workout is the best time to stretch since your muscles are warmed up.
To increase your flexibility, try some Yoga, Pilates, or a similar type of workout. It seems as we get older, we are not as flexible as young kids. I don’t know how or when I lost it, but I can’t do what my granddaughter does. Flexibility is important to reduce our risk for injuries, so make sure you make time for it.
Our Live Healthy Live Well team is offering a one-time online session on exercising at home without any equipment. Please join us on Thursday, April 30 at 12:30 pm at osu.zoom.us/j/93822958724
Author: Pat Brinkman, Family and Consumer Sciences Extension Educator, Ohio State University Extension
Reviewer: Misty Harmon, Family and Consumer Sciences Extension Educator, Ohio State University Extension
References:
American Heart Association. (2018). https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
American Heart Association. (2020). https://www.heart.org/-/media/aha/h4gm/pdf-files/home_choose_circuit_workout_infographic.pdf?la=en&hash=91B1E339932789FB796B6E5D28100F87E5B48DF6
Department of Health and Human Services. What’s Your Move? https://health.gov/themes/custom/healthgov/src/microsite_resources/myw_microsite/pdf/PAG_MYW_Adult_FS.pdf
Nieman, D. C. (2011). Moderate Exercise Improves Immunity and Decreases Illness Rates. American Journal of Lifestyle Medicine. 5(4) 338-345. Available at https://journals.sagepub.com/doi/10.1177/1559827610392876
YMCA. (2020). NewsCenter. Available at: https://www.ymcasd.org/about-y/news-center/general-health-membership-miscellaneous/virtual-membership-work-out-anywhere-anytime
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