With cold and icy weather coming our way soon, it’s easy to get out of your outdoor exercise routine and getting to the gym on a consistent basis. Luckily there are plenty of options to keep you in shape at home and staying safe. The Mayo Clinic recommends the average adult gets at least 150 minutes of moderate aerobic activity a week, and strength training for all major muscle groups at least two times a week (you can check out that post here). Although meeting these guidelines can be a challenge, small amounts still contribute to your overall health, start with aiming for 30 minutes of moderate physical activity a day.
Here are some of my favorite exercises to do while staying warm at home!
Squats
12-15 reps
- Starting Position: Begin standing with a chair behind you, with your feet at shoulder-width apart.
- Movement: Engage your core, keep your shoulder blades down and back, and maintain a neutral spine throughout the exercise. (Neutral does not mean vertical, you can lean forward from your hips). Sit your bottom back keeping most of your weight in your heels as you bend at your knees and hips with control. Do not let your knees move beyond your toes by trying to keep your lower legs as vertical as possible. Do not allow your knees to move inward. Keep your chest facing forward to avoid rounding your spine. Repeat as prescribed.
- Tip: Place your arms out in front of you as you descend for balance.
Clams
12-15 reps
- Description: Begin by lying on your side with the side you intend to exercise upwards. With your knees bent and feet together, slowly pull your knees apart, keeping your feet together. Hold as directed. Slowly bring your knees back together. Repeat as directed.
Bicep curls
12-15reps
- Description: Grasp a weight in the hand to be exercised. Begin seated with the arm to be exercised at your side with your palm facing forward. Bend the elbow as far up as you can, without moving your shoulder. Slowly lower back down to starting position. Repeat as directed. Use water bottles instead of weights if they are more readily available to you.
Rows
- Description: Begin by placing an exercise band securely in a doorway at chest height. Grab ahold of both ends of the exercise band and place your arms straight out in front of you. Slowly bring your arms back to your sides, bending at your elbows and squeezing your shoulder blades together as your do. Repeat as directed.
Indoor Aerobic Activity
- Walking in Place Tips: take advantage of commercial breaks while enjoying Hallmark Movies, setting a timer every 30-60 minutes to take 5-10 minutes to walk around your home (that’s what Andrew does!)