Exercise is integral to maintaining a healthy lifestyle, benefitting the body and the mind. Thirty minutes a day of walking, riding your bike or playing team sports can reduce the risk of heart disease and help you maintain a healthy body weight. Even small changes, like taking the stairs instead of the elevator or parking at the far end of the lot, can make a difference.
For Paul Radzki, exercise physiologist at Weiss, it’s simple. “Everything is exercise,” he says. “We just have to keep moving—working, shopping. If we stop, that’s the worst thing we can do for ourselves.”
Radzki offers the following tips for exercising at home, no equipment required.
Walking – If the weather is nice, get outside and enjoy the scenery. However, you can easily get an effective walking workout in the home. Add trips up and down a flight of stairs to help tone your legs.
Jumping Jacks – Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises and good for warming up, too.
Push-ups – Do what works for you. Try push-ups on your knees or standing up against a wall, if you can’t keep your legs straight. This builds arm strength and works muscles in your chest area.
Leg Lifts – These are great for building strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
Crunches – The best exercise for the abdominal muscles. Don’t worry about getting your head all the way up; as long as you’re going up until you feel the muscles stretching, you will see benefits.
Jogging in Place – Great for your heart, you can jog in place at home while watching TV or listening to music. Wear a good pair of shoes to eliminate any stress to your legs and joints.
Squats – Wonderful exercises for your legs and buttocks, try these by sitting and standing up again from a regular chair. Do a few repetitions for maximum benefit.
Light Weight Lifting – Use items in your house. Start with something lighter, such as a can of peas, and work up to heavier items. You can use water jugs or laundry detergent bottles, for example.
Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well.
Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles.