In the heat of summer, it can be hard to motivate ourselves to go outside and exercise. This can present a great opportunity to try out something new that you can do right from your home.
In addition, this is a great place to begin if you are looking to get started on your exercise journey.
Body Weight Exercises
Body weight exercises are a good place to start because they don’t require any equipment, and most can be modified depending on your desired difficulty level. These exercises can be done for as many repetitions or for as long as you are comfortable with.
1. Seated Marches: Sit in a sturdy chair with your feet flat on the floor. Lift one foot off the ground, then lower it down and repeat with the other foot. This exercise helps engage the leg muscles and improves circulation.
2. Seated Heel Slides: This exercise is similar in difficulty to seated marches and can be done in conjunction with them. Sit in a chair and place both feet flat on the floor. Slide one heel forward along the floor while keeping the toes on the ground. Slide it back to the starting position and repeat with the other foot. This exercise helps improve hip mobility.
3. Leg Extensions: Sit in a chair and extend one leg straight out in front of you. Hold it for a few seconds, then slowly lower it back down. Repeat with the other leg. This exercise targets the quadriceps and can help improve leg strength.
Too easy?To make this exercise more difficult, extend both legs out at the same time and flutter your feet up and down as if kicking in the pool.
4. Squats: You can do these while using a chair or counter to support you, or you can do them independently depending on your comfort level. Keeping your chest raised, knees over your toes, and arms/hands in front of you, slowly lower until your knee reaches a 90-degree angle or until comfortable, hold for a second, then raise back up. You can also add a resistance band around your thighs just above your knees to increase difficulty.
Resistance Band Exercises
Resistance bands are not only inexpensive and easy to keep, but they’re also a good way to get some resistance training in without having to leave the comfort of your home. Here are some exercises for you to try:
1. Standing Rows: Step on the resistance band with both feet and grip the band with your palms facing inward. Keep a slight bend in your knees and hinge forward at your hips. Pull the band towards your chest, squeezing your shoulder blades together. Slowly release and repeat for a set number of repetitions.
2. Banded Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Place the resistance band just above your knees. Lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and slowly lower back down.
3. Standing Bicep Curls: Stand on the resistance band with both feet and grip the band with your palms facing forward. Keep your elbows close to your sides and curl your hands towards your shoulders, contracting your biceps. Slowly lower back down and repeat.
4. Tricep Kickbacks: Step on the resistance band with one foot and hinge forward at your hips, keeping your back flat. Hold onto the band with your palm facing inward and extend your arm straight back, engaging your triceps. Slowly return to the starting position and repeat on the other side.
5. Lateral Band Walks: Place the resistance band around your ankles. Bend your knees with your feet hip-width apart. Take small steps to the side, maintaining tension on the band. Walk a few steps in one direction and then repeat in the opposite direction.
The most important part of exercising is finding a style and skill level that best suits you. There are tons of different ways of going about your fitness journey and bettering your health, so try something and see how you like it. Going to a gym can be an intimidating thing, and sometimes it’s just easier or more convenient to stay home. There’s plenty of options to consider when finding ways to stay active while staying in, and this is just a start.
Disclaimer:Any information provided is not intended as medical advice. Iowa Diabetes is not responsible for any information from third parties.