Posted on: January 11, 2008
Snug as a Bug in a Yoga Mat
Exercise at home can be as beneficial as heading out the door or into the gym
By Bev Bennett
CTW Features
If inclement weather is keeping you from getting to the gym or partaking in your usual outdoor routine, you may worry that your body will turn to mush by spring. You know that exercise is essential, regardless of the season. Fortunately, you can maintain your physique while snug at home.
You don’t have to invest in expensive, bulky equipment for a decent workout. In fact, you may have all the props you need within arm’s reach, according to fitness experts. As you plan your fitness regimen, look for routines that challenge your cardiovascular and your muscle-skeletal systems, says Jonathan Ross, a personal fitness trainer.
But you don’t need to be particular about how you get it done.
“Your body doesn’t care whether you’re lifting a 20-pound grandchild or a 20-pound dumbbell,” Ross, whose business, Aion Fitness (www.aionfitness.com) is near Washington, D.C., says. “A child can hop on your back while you do lunges. If you want to lift your baby, stand with a wide stance, squat down and lift your baby overhead,” says Ross.
You can also exercise solo, without the “live” weights.
If you’re in an apartment building, run up and down the stairs. Vary the routine so you’re walking up the stairs sideways or doing an exaggerated zigzag. Do push-ups on the stairs, Ross suggests.
Even if you’re hunkering down in front of the television you can get your muscles moving.
“Sit and stand during the commercial. It [the movement] uses almost all the muscles in the lower body. Keep doing it repetitively and it becomes an exercise,” Ross says.
Technology can also help you stay fit, according to Fabio Comana, exercise physiologist for the American Council on Exercise in San Diego.
“You can use DVDs with wonderful exercise programs that are cardiovascular or resistance-based. You can jump in front of the television for a 45-minute workout; no equipment necessary,” Comana says.
And, if you like gadgetry, try downloading a workout onto an iPod or similar device, Comana suggests.
Although you don’t need special equipment for home exercise, a few modestly priced pieces may rev up your routine. Here’s what the experts recommend:
•Light dumbbells
Opt for nesting dumbbells rather than separate weights to take up less space.
•Stability ball for balance exercise
Expect to pay anywhere from $25 to $45, but spend a little more and get a well-made model from a fitness store, say the experts.
•Medicine ball to use for resistance exercise
•Resistance bands
•Jump rope
Comana says. Also, don’t jump rope if you have neighbors living under you.
•Slide board
“This mimics what a hockey player does,” Comana says. “You put on booties and slide back and forth on a six-foot board [longer versions are available] with [raised] ends. It’s a good cardio option.”
