CHRISTUS Southeast Texas - LiveWell

Summer 2017

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In need of some exercise but don't have access to a gym? No problem. A few creative solutions can help you feel the burn from the comfort of home. Summer has arrived and the quest for a beach-ready body is in full swing. But you don't have to head to the gym to achieve the results you seek. A few common household items may provide inexpensive calorie-busting, strength-inducing solutions. TOP TOOLS FOR YOUR AT¡HOME EXERCISE ROUTINES Kitchen chair Pull the chair away from your family dining table and use it like a ballet bar. Stand about one foot away from the chair, rest your hands on the back and bring your heels together, toes turned out. Keeping the abdominal muscles engaged and the spine straight, begin to bend at the knees for a simple plié to strengthen the calves, glutes and hamstrings. Towels Use a beach towel for a sweat- absorbing yoga mat. Smaller towels can help extend your reach when you stretch. For a hamstring stretch, sit on your mat with one leg extended out in front of you, slightly bent. Holding each end of a hand towel, loop the middle around your foot and extend your leg. Cinch up the towel as your stretch deepens. ✚ Bungee Cord Bungee cords you may have around the house are a cheap alternative to resistance bands for arm exercises. Simply sit in a chair with your feet fl at on the fl oor. Hook the ends of the bungee under your bent knees and hold the top of the loop, with your arms outstretched. Slowly lift your arms up to eye level, with the tops of your hands pointing toward the ceiling. Pause, and slowly lower the arms back down. Looking to build your biceps? Simply hold the bungee palms up and curl arms at the£elbows. WORK OUT Anywhere Move to Heal Talk with your doctor about a fi tness plan that works best for you. Participating in a regular exercise program may help combat a wide variety of medical conditions, including: Diabetes Regular exercise can help lower blood glucose. By working out regularly, you may even reduce your need to take certain medications or higher levels of…insulin. High blood pressure Exercise helps manage weight, reduce stress and strengthen the heart — three factors that may help keep high blood pressure under control. Aim for about 30…minutes of activity at least fi ve times per week to reap the full benefi ts of physical activity. Osteoarthritis Aerobic activity, range-of- motion exercises, strength training, stretching and walking may help improve fl exibility, functionality, muscle tone and stamina in individuals living with osteoarthritis. Talk with your doctor about your plans to exercise at home. To find one, visit christussetx.org/find-a-doctor or call (866) 683-3627. Summer 2017 | christusset x.org AGING WELL 11

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