Simple Exercises You Can Do From The Comfort Of Your Own Home
We’re constantly reading that obesity is on the rise, that fewer people are making time to exercise than ever before and that if we don’t set a good example to our children, there is a huge risk of more people becoming obese in generations to come.
It is because of these scary warnings that when it comes to keeping fit and doing an exercise or two, there’s just no excuse any more. If you aren’t flushed with disposable income (let’s be honest, who is?), be aware that you don’t have to pay through the roof to join a gym, or to hire a personal trainer, and you certainly don’t have to splash out on the latest gym clothes. In fact, you don’t even have to leave your house if you don’t want to!
The Government recommends that the average healthy individual should aim to undertake between three and five 30 minute cardiovascular workouts per week. You may be short on time, but you should be able to find time to set your alarm a little early to work out first thing in the morning or just before bed. If you’re lacking motivation just remind yourself, a little sacrifice is worth it to ensure your health and happiness.
Here’s some great mini-workouts you can do from the comfort of your own home, just as a starter and to get you in the right mind frame of regular exercise…
Part your legs, feet at roughly the same distance apart as your hips, lean your chest ever so slightly forward and bend your knees. Aim to get as low as you comfortably can, keeping the weight in your heels, and raise back up. If you prefer, you can use a dining room chair and bend your knees until you tap the seat of the chair – but don’t sit on it. That’s sitting down, not squatting.
Grab one of your dining room chairs and clear yourself a bit of room. Firstly, you’ll want to sit on the edge of the chair, with your hands next to your hips. Slowly then slide yourself off the edge of the chair, using your arms to keep you balanced, lowering yourself so that your elbows are at 90 degrees. Be sure to keep your back close to the chair, and keep pushing up and down to repeat.
Face down on the floor you either want to balance and hold yourself up on your hands or on your elbows (elbows is advised for beginners). It doesn’t sound hard, we know, but try to stay holding yourself up for as long as you can. You may be shocked at how long you don’t last. It’s hard work. Don’t be disheartened if you can’t last 30 seconds, we still can’t!
You don’t need a stepper machine to go up and down a fake set of stairs, when you have a real set of stairs at home (assuming you don’t live in a ground floor flat or a bungalow). Winding stairs aren’t as simple and straight forward as running up and down a straight set of stairs, but that just adds to the challenge, right?
Slightly different from your typical squat, the wall sit is a great exercise to work your thighs, and is particularly good for those with knee injuries that can’t squat. You’ll want to stand with your back against the wall, move your feet forward by about two feet and spread them about six inches apart, and then you’ll slowly lower yourself down the wall into a sitting position, which you’ll hold. Try to hold there for between 20 and 60 seconds, and repeat.
Incline push up
Particularly great for beginners, the incline push up requires you place your hand on a raised surface (such as a chair, an ottoman or your stairs) instead of the floor. The ideal position is for your body to make a straight line, and with your body rigid you want to bend your elbows and lower your body towards the platform that you’re using. Again, keeping rigid you want to push up and move yourself away, and repeating. If you’re finding this too easy, find surfaces closer to the floor until eventually you’re doing regular push ups on the floor
You may not want to be confined to your home but can’t afford the gym and that’s nothing to be ashamed of or embarrassed about. There’s plenty of fields and streets for you to utilise, there may even be children’s play parks around by you too that you can have a bit of fun in (and treat yourself with a go down the slide once you’ve completed your workout).
If you’re still unsure of what to do, or feel like you need a set programme to follow, there are many workout videos on YouTube that you can follow. You can also purchase home workout DVDs and even download apps on your phone (they tell you when to have rest days!). If you don’t fancy doing it alone, you can get your partner, housemates or even the kids involved – make it a family affair.
Found in Fitness