Do you have goals for your body, health, and fitness
this winter?
Do you know how important exercise is to your
mental health and productivity for the day?
But, does a run outside or even getting out in the
cold to drive to the gym seem unbearable?
An at home work out can be a perfect solution
during the cold winter months.  You don’t need a
treadmill or cross fit garage set up either.  You
don’t even need an expensive DVDÂ program or
subscription (however, they can be motivating
and provide structure to keep you on track and
progressing). Â With some determination and
resourcefulness, a great (and often quicker)Â work
out is possible.
Here are 5 solutions that are either free or super
low cost if you are struggling to find an at home
work out:
 1. Body weight workouts
A body weight workout requires no extra
equipment and can be done virtually anywhere.
The concept is that you are improving your
strength and fitness by moving your own body
weight as resistance. Â Great body weight exercises
include push ups, squats, triceps dips, lunges, and
planks.
 2. Strength Train with Exercise Bands
Exercise bands are an inexpensive way to strength
training at home.  They are easy to store and to
travel with as well. With bands, you need to
incorporate movements that push, pull, and squat.
Pushing could be overhead or forward away from
your body like a chest press. Pulling could be down
from a door frame or up in a lateral shoulder raise.
A squat for lower body muscles includes lowering
your body with bent knees toward the ground and
pushing yourself back up. Variations of these basic
moves are key to improving your strength and
fitness.
 3. Core workout with Swiss Ball
A Swiss or thera ball is a great investment for at
home workouts. It is ideal for core stabilizing
exercises, but also can incorporate upper body and
lower body strengthening as well.  Exercises using
a ball can be anywhere from gentle hip circles to
plyometrics, but generally are all low impact on the
joints.
 4. No equipment cardio
There are many cardiovascular exercises you can
do at home without a treadmill or stationary bike.
High intensity interval training is perfect for this.
Do an exercise (nearly anything that gets your body
moving and heart rate up) for say 45 seconds, then
rest 15 seconds.  Do a set of about 5 exercises then
give yourself a longer 1 minute rest before
repeating the sequence again.  Exercises could
include jumping jacks, high knees, frog jumps,
lunges, burpees, jumprope. . . and many others.
 5. You Tube Yoga
Yoga, pilates, barre, and stretching routines are
great at home workouts, especially if you are
worried about looking foolish in a class when you
are just starting out. Â There are many you can try
for free on You Tube, search on Pinterest, and we
even have them on our Amazon Prime TV.  Be
sure to modify according to your comfort and
ability since the instructor obviously can’t adjust
to your needs and give you feedback.
Cold weather and heavy sweaters will not be
here for long.  Stay active and moving throughout
the winter to fight off illness, maintain your
wellness, and prevent Spring injuries.
If you need help or accommodations to an exercise
routine due to illness or injury, call us and inquire
about having one of our physical therapists work
with you on  a customized home program.
Request a call on our website today. . .
