Get a Good Work-out At Home

May 29, 2020

You don’t need a gym membership or expensive equipment to get a good workout! In this blog post, we’ll look at a few exercises you can do right from home to help you get healthy and improve the way you feel.

Chair squat

Doing squats with or without a chair to support you can help make your leg muscles stronger. To do this exercise:

  • Stand up straight. If you have a chair, place it behind you and face away from it.
  • Slowly bend your knees until you are in a seated position with your arms pointing straight out in front of you
  • Come back up to a standing position and repeat until you feel tired

Knee Push-up

If you can’t do a push-up this exercise is a great replacement. This modified push up works out your arms and core:

  • Get into a high plank position from your knees.
  • Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
  • Push back up to start again. Continue until you feel tired.

Side plank

The side plank is a great full-body exercise that isn’t hard for beginners. Doing this exercise regularly can help you improve your balance:

  • Starting by laying on your right side with your legs extended placing your left leg directly over your right leg and stacking your feet one on top of the other
  • Stay still in this position or slowly move your hips side to side for 15 seconds or however long you feel comfortable

Exercise Variation: You can increase the intensity of this exercise by (1) increasing the length of time you are in the raised position, (2) raising the upper leg off the lower leg, or (3) raising the lower leg off the floor and maintaining contact with your elbow and the foot of the upper leg only.

Sit-ups/ Crunches

This simple exercise helps you work out your core. If your back hurts often, this is an exercise that may help you feel better:

  • Start by laying down on your back with your knees bent, feet flat on the floor.
  • Pull your chest up off the floor and toward your knees.
  • Slowly bring your body back down to the floor and repeat until you’re tired

The Office of Disease Prevention and Health Promotion have lots of tips:

https://www.youtube.com/playlist?list=PLCn6px4BnaoiJyrgkinLrJ2mvVTcAlSw2

For more ideas for how to #MoveYourWay look here:

https://health.gov/MoveYourWay/Activity-Planner/At-Home/

Learn how to stay active while social distancing here:

https://health.gov/news/202004/staying-active-while-social-distancing-questions-and-answers