OR ANYPLACE
Good Wednesday Morning,
As I speak with people about
exercising regularly, the primary reasons given for not exercising are either
time to go to the gym, or lack of knowledge about what to do. First you may
exercise where ever you are. The gym is a great place for many but can be
intimidating for some and this is particularly true if you consider yourself to
be out of shape.
Negative body image is a huge deterrent to beginning an
exercise program and the irony is these are the people who need it the most. If
you do not have the experience, I recommend a certified personal trainer so
that you are confident you are receiving proper instruction. You may also use the
myriad of videos posted all over the web. Problem with this method is you do
not know the background or experience of the person posting the information.
So if you are just starting to
exercise and need information to begin. I am posting exercises you will be able
to do at home with minimal equipment and time. Granted it will not turn you
into a world class body builder but it will improve your health, body image. As
with anything else being versatile is essential to overcoming barriers such as
travel, work and weather. The exercises posted here will be simple things you
may do at home, at the office or at the hotel.
So before we start, especially if you have not been very active I
recommend:
1. Schedule
a check up with your doctor to make sure
your physical condition will tolerate a moderate exercise routine and won’t
exacerbate existing problems.
2. Start
drinking plenty of water daily. I recommend you do this whether or not you are
beginning an exercise routine. Your body needs water to function properly and
rid itself of the toxins we ingest and absorb every day. Remember if you are
thirsty you are already in the first stages of dehydration.
3. Wear
comfortable clothing that is loose and allows you to move easily without
restrictions.
4. Warm
up the muscles you will be training during your routine. This can be accomplished
by walking, moving your arms in a circular motion, jumping jacks, sitting and
standing repeatedly, or using a jump rope. Blood flow to the muscles is
important and movement increases blood flow.
5. Stretch
your muscles without straining them. Touching your toes, flexing your neck,
reaching for the ceiling, bending at the waist, holding one bent leg in your
hand behind you and pushing your leg against your hand, are all good ways to
stretch your muscles without strain and injury. If you feel pain rather than
just discomfort stop.
Gathering Your Equipment
1. You
will need two equally weighted objects such as small weights, water bottles, canned
goods, bricks, or anything else that you are able to hold in your hands
comfortably.
2. A
sturdy chair that is able to support your weight without moving or collapsing.
3. One
strong bath towel
4. 2
tennis balls
5. One
stretch band
6. One
exercise ball
*Note these items may be easily stored without changing the dynamics of the room by hogging up much space.
Safety Tips Before We Start:
1. Breathe
regularly during the exercises. Inhale prior to lifting and exhale during the
resistance motion of the exercise. Simply put exhale on the way up (positive) and
inhale on the way down (negative).
2. Control
the weight using smooth steady slow motions rather rapidly jerking the weight
up and down using gravity and momentum rather than your muscles.
3. Do
not lock your joints, particularly your elbows and knees. Keep them slightly
bent throughout each motion.
4. Always
contract your abdomen throughout each motion in order to support your back.
5. You
will fell some discomfort, (burning sensation as the muscles heat up and lactic
acid increases. This is a natural byproduct of exercise. However if you feel
pain stop and apply ice to the affected area.)
Strength Exercises
Ball Squeeze for Wrist and Forearm
1. Hold
a tennis ball in each hand or you may do one hand at a time.
2. Slowly
squeeze the tennis ball as hard as you
are able and hold for 1-3 seconds
3. Slowly
relax and allow your hand to open fully.
4. Exhale
as you squeeze and inhale as you release.
5. Repeat
12-15 times = 1 set
6. Do
3 – 5 sets.
Wall Push Ups (If you are not able to do floor pushups) for Chest and
Triceps
1. Face
a wall, while standing a little further than arms length apart and feet at
shoulders width
2. Lean
forward and place your palms flat against the wall at shoulder height and
shoulder width apart.
3. Tighten
your abdomen, slowly bend your elbows and allow your upper body to move slowly towards
the wall.
4. Exhale
on the way up and inhale on the way down.
5. Slowly
push yourself back to the starting position without locking your elbows and
squeezing the muscles in your chest and triceps.
6. Repeat
12 -15 times = 1 set
7. Do
3 – 5 sets
Overhead Arm Raise for Shoulders and Upper Back
1. Sit
upright in your chair or stand with back straight, knees slightly bent and feet
shoulder width apart
2. Hold
your weighted item at your sides by your shoulders palms facing forward.
3. Tighten
your abdomen and slowly raise both arms simultaneously over your head as far as
you can go without locking your elbows.
4. Slowly
lower the weight to shoulder height.
5. Exhale
on the way up and inhale on the way down.
6. Repeat
12 -15 times = 1 set
7. Do 3-5 sets.
Front Lateral Raise for Shoulders and Upper Back
1. Sit
upright in your chair or stand with back straight, knees slightly bent and feet
shoulder width apart.
2. Hold
your weighted item with palms facing back of chair with arms full extended
towards the floor.
3. Tighten
your abdomen, elbow slightly bent, palms facing the floor as you slowly raise
your arms simultaneously to shoulder height.
4. Slowly
lower the weight back towards the floor until arms are in the starting
position.
5. Exhale
on the way up and inhale on the way down
6. Repeat
12 -15 times = 1 set
7. Do 3-5 sets.
Side Lateral Raises for Shoulders and Small Muscles in the Neck and
Upper Back
1. Sit
upright in your chair or stand with back straight, knees slightly bent and feet
shoulder width apart.
2. Hold
your weighted item with palms facing inward towards each other with arms full
extended towards the floor.
3. Tighten
your abdomen, elbow slightly bent, palms facing the floor as you slowly raise
your arms simultaneously to shoulder height.
4. Slowly
lower the weight back towards the floor until arms are in the starting
position.
5. Exhale
on the way up and inhale on the way down
6. Repeat
12 -15 times = 1 set
7. Do 3-5 sets.
Shoulder Shrug for Shoulders and Upper Back
1. Sit
upright in your chair or stand with back straight, knees slightly bent and feet
shoulder width apart.
2. Hold
your weighted item with palms facing inward towards each other with arms full
extended towards the floor.
3. Tighten
your abdomen, with elbows slightly bent, raise your shoulders without bending
your arms beyond the starting position as if shrugging in response to someone.
4. Slowly
lower the weight back towards the floor until arms are in the starting
position.
5. Exhale
on the way up and inhale on the way down
6. Repeat
12 -15 times = 1 set
7. Do 3-5 sets.
This is enough for one day
especially if you are just getting started. I recommend using light weight to
start and increasing as you become more comfortable and the workout becomes easier.
This is why using water bottles is provides more versatility. You may change
the weight but increasing or decreasing the amount of water in the bottle.
These 6 simple exercises will increase strength and flexibility in your upper
body.
Tomorrow I will focus on the lower body with exercises that will not only
increase strength but balance as well. This is extremely important as we age.
If you have not remained active your balance will probably be compromised to
some degree or another. Since our bones lose much of the flexibility of our
youth falling frequently leads to breaking bones particularly hips. This
frequently is the beginning of diminishing health as the immobility and
isolation lead to more serious complications including depression.
So let’s Get Up Get Moving since……….
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