By Travis Browning, Exercise Physiologist
Exercise is associated with a plethora of benefits when it comes to our overall health. Heart disease, the number one cause of death in the U.S., can be prevented by regular physical activity. Not only is exercise good for your physical health, but it can also have benefits to your mental health—especially during quarantine. Here are a few things you can try at home to build or maintain an exercise routine.
Cardiovascular:
Benefits: Heart/lung health, increased stamina/endurance and increased caloric expenditure.
Types of exercise:
- Walking
- Jogging
- Biking
- Hiking
Duration: 4-5 times a week for 30 minutes
Strength:
Benefits: Muscular health, increased stamina/strength, bone/joint health, balance and increased caloric expenditure.
Types of exercise:
- Lower body:
- Air/wall squats: 2-3 sets of 15-20 reps
- Calf raises: 2-3 sets of 15-20 reps (use a chair for support/balance)
- Standing lunges: 2-3 sets of 10 reps each leg (may use chair or other structure for support/balance)
- Upper body:
- Seated incline press: 2-3 sets of 10-12 reps (use a household object that you can lift reasonably and safely)
- Arm raises: 2-3 sets of 12-15 reps (use an object or hand weight to add extra resistance if you can do so safely)
- Incline push-up: 2-3 sets of 15-20 reps (find a counter or railing that can support you to do a push-up off of)
- Core:
- Reclining hold: 2-3 sets of 2-4 reps with 30 second holds
- Bird dogs: 2-3 sets of 10 reps each for arms and legs
- Knee lifts: 2-3 sets of 12-15 reps
