I’m tired, my body aches, I have no energy, I don’t want to get up. I think it’s safe to say that we have all experienced at least one of these scenarios. Not every day can we be full of life. What can we do when we don’t want to move? How can we get started?
Well, we can start be taking little steps and like the title of this blog mentions we don’t even have to leave our home. Starting slow and gradually increasing the amount we do will help us from getting overwhelmed. Exercise can actually help to increase our energy levels and decrease pain.
Here are some exercises you can incorporate into your daily routine. Remember not every exercise suggested may be right for you so choose the ones that fit best.
BEDROOM
Before getting out of bed do some range of motion exercises or stretches for example bend and straighten your knee a few times, or make yourself as long as you can by reaching overhead.
You can do some strengthening exercises like bridges.
BATHROOM
After you brush your teeth try standing in front of the counter and do some calf raises. Start with doubles and if they get easy try single leg calf raises.
KITCHEN
While waiting for your toast to pop or coffee to brew try a plank against the wall or counter. (see my previous post titled- # plank the curve for instructions)
Practice getting up from a chair, this is called the sit to stand exercise. You can try increasing the number of repetitions that you do. Try doing some after you finish each of your meals. The muscles you use to stand are very important to keep strong because you need them for activities like getting up off the floor, going up stairs, getting off low couches, and toilets.
LIVING ROOM
Whether you’re at the computer, piano, or sewing machine, try to avoid prolonged sitting. Set a timer for 20 minutes and when it rings get up walk to another room and come back. Don’t forget to reset the timer again! While watching your favorite television program do some marching on the spot or jumping jacks in between commercials.
Other exercises you can do in your home.
Using a wall- pushups, squats, wall sits, bridges, legs up the wall
Using a counter- single leg balance, side stepping, side leg lifts, lunges
Using stairs- step ups or downs, calf raises, lunges, pushups, planks
What can you use if you want to lift weights?
Check out the pantry. Try to use items that are easy to hold onto for example plastic water bottles, cans of soup, bags of rice or flour. Things with handles can work as well, jugs of laundry detergent, milk, or water, cans of paint or a pail. Look around and see how you can be creative with different options.
Want to make ankle weights? Try using a pair of long socks, fill it with rice or sand or whatever you have on hand. Tie the end tight and place around your ankle.
I hope this gives you a few ideas of how to start incorporating some exercises into your day. Once you start feeling more energy you will be able to start adding exercises together and make a little workout routine right in your home.
Take care and keep moving.
Laurie
Comments