After many home visits with seniors who have limited means of transportation and still need to get some exercise with little to no gym equipment, here are a few helpful tips in using household items to help you get the exercise you need –so let’s get moving!! Do 12-15 reps in a set, increasing to 2 or 3 sets (once consulted with your physician)
Before starting any kind of exercise, PLEASE seek authorization from your physician
• Bungee Cord Bicep Curl: This makes an excellent resistance band First step on the center of the cord, holding an end in each hand. With palms facing up, raise your arms for a bicep curl.
• Step Stool Step Ups: Looking to get your rear in gear? Step Up, balance on the step, then step down. Do lunges with your back foot raised on stool.
• Broomstick Curls: Used as barbells- add weighted bags or even bags of rice (laying bags on top and end of the broomstick) use for a set or two of bicep curls.
• Towel Stretches: Stretching is key before and after a workout. Lye on the floor, loop a towel behind your knee or ankle. Holding at both ends, slowly stretch the leg towards your chest. Hold 10 seconds and repeat.
• Soup Can Arm Raises: Grab 2 cans from your pantry and holding one in each hand, perform lateral raises. Feel the need to add more weight, place 2 cans in one tube sock for added resistance.
• Milk Jug Dumbbells: Fill a jug with water for the equivalent of an 8-pound dumbbell. Filling it with sand equals 13 pounds. Complete any exercise you would typically do with a dumbbell. Just remember to secure the lid before you begin.
• Counter Top Push Ups: Push Ups can be done anytime and anywhere. Try a few every morning using your bathroom or kitchen counter.
• Stair Sprints: If you have them, make use of them. Walk up and down every step, then alternate going up every step and skipping a step. Your heart and legs will get a nice workout