Cancer in the workplace
During the Winter is it hard to get outdoors and stay active. Here are some suggestions of things to do indoors to get up and get moving!
1. Jump Rope
If you want a good cardio workout in a matter of minutes, try a jump rope.
2. Stair Stepping
Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.
3. The Plank
If you don’t have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and add an additional 10 seconds every day.
Dancing is an excellent way to burn calories, and get your heart rate going while having fun. Turn on some music and get moving with your family!
Try it whenever you go down the hall, or from room to room. If that gets too easy for you, hold weights in your hands to make the lunges more challenging.
Cleaning can be very physical, especially vacuuming and mopping. If you are unable to go out one day to ride your bike or go for a run, set up a house cleaning schedule and clean your house instead.
7. Water Bottle Weights
If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout. (Canned goods are also another option)
8. High Knees
To do this exercise, march in place or down a hall, and bring your knees as high as they can go. You can also do in front of the TV.
9. Jumping Jacks
It offers a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.
10. YouTube Workouts
There are a lot of workout routines on YouTube. You can search “workout,” or you can search by the specific type of workout that you would like. T YouTube is also great if you want to do a traditional workout with push-ups, squats, and crunches, but are unsure on how to properly do these types of exercises. There are tons of videos that instruct you on how to use correct form as you exercise.
Some of these you can also do outdoors when the weather gets warmer. Get up, get moving, Stay Healthy!!
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