Tips for how to do exercise anywhere
Section I: How to get started with an exercise routine
1. Ease into it, small steps help you reach bigger goals.
2. Exercising for 10 minutes twice a day is equivalent to the recommended 20-30 minute exercise session. It is easy to work up to 30 or more minutes per session by splitting the sessions into three 10-minutes sessions per day.
3. Set goals and objectives for what you want to achieve.
4. Hold yourself accountable.
5. Map out a plan.
6. Make your nutrition and workout plan work together.
7. Find a workout partner.
8. You don’t need a gym to be fit; these quick workouts will show you how to do exercises anywhere at any time.
9. Balance your routine. A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.
Section II: How to stay motivated once winter hits
1. Be prepared by checking the weather.
2. Wear weather appropriate clothes.
3. Stay hydrated.
4. Make a plan and update it.
Section III: 10 exercises that can be performed anywhere
1. Triceps dip on a chair or bed
2. Squat onto a chair
3. Stair climbing uphill (stairs at home or outside)
4. Cleaning/scrubbing
5. Carrying heavy groceries
6. Walking briskly around the city
7. Wall squats (holding for 30-60 seconds)
8. Wall push ups
9. Wall stretches
10. Downward dog
Minimal equipment like a jump rope, a yoga mat, or a medicine ball can make a big difference in your routine. Without equipment you can still get a great workout by incorporating more advanced exercises such as:
pushups, squats, lunges, triceps dips and pull ups
Summary of workouts taught in class:
With equipment:
- Jumprope
- Medicine ball raises
- Squats holding the medicine ball
- Yoga with a yoga mat
Without equipment
- Pushups (on knees first or on toes)
- Squats with hands on hips or reaching forward (check your form out in the mirror)
- Lunges alternating legs
- Jump rope without a jump rope
- Walking
- Yoga without a yoga mat
A note on stretching for flexibility…
· Stretching should be incorporated into any fitness routine
· As we work muscles, stretching is necessary for continued flexibility, growth and repair of those muscles.
· Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally.
· Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.
• Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
• Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.
• Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
· Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
