Recently, I wrote an article on how to incorporate exercise as part of your daily life (https://familytreasures.co.za/2012/09/making-exercise-part-of-your-daily-life). Here are some ideas of easy exercises that you can do in or near to home.
Firstly, always ALWAYS start and end with stretching. For some simple stretches go to http://www.womensheart.org/content/Exercise/stretching_exercise.asp
Walking or Running
Which ever you prefer, both are fantastic forms of cardio. If you choose to walk, always walk at a fast pace. We aren’t strolling through the mall, were boosting our heart rates to burn calories and work our muscles. Flex your rear! When it starts to hurt, think firm because that’s what’s happening to it! If you are pram-free, use the stairs instead of the elevator.
Choose a fun environment, this will keep the kids happy and you motivated. Whether it’s a park, the beach or even around the neighborhood; think of what will keep them satisfied and where there will be new stuff to look at. If you are able choose a location that offers steep inclines, take advantage. Hills are the best way to work out your lower body quicker and more effectively.
Lunges
Hold two dumbbells in your hands by your sides. Step forward with one leg and lower your upper body down, bending your leg (don’t let your knee extend past your toe when lowering.) Keep your legs hip distance apart. Push up and back into standing position. Do this a couple times then switch. Keep your body straight, do not slouch. Have firm control and lower at a slow pace.
Squats
Stand with your feet a little further then hip distance apart. Keep toes pointing forward and lower until your knees are at a 90 degree angle. Lift back up slowly while flexing your rear. Keep your back straight as you lower.
Push-Ups
Push-ups are known for working out your chest and arms. Although they seem tough at first, they are effective. For females, doing push-ups on your knees makes it a little easier. Keep your arms a little further then shoulder length apart, but don’t go out to far. Try doing 5-10 at first and see how you like it. If you do not feel comfortable with doing push-ups, you can always use dumbbells. Work-out your biceps and triceps and chest.
Arm Circles
Hold you arms out to the side at shoulder height and proceed with circular motions. You can raise the intensity by making them bigger and smaller. Do this for about a minute or more if you’re comfortable. Holding a small weight in both hands is another great way to up the intensity. Start off slow, you don’t want to hurt back or shoulders. To prevent injury focus on relaxing your neck and shoulders while doing this exercise.
Chair Dips
Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 repetitions.
Butterfly Abs
Lie on back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down.
Step-Ups
Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about a foot’s length; follow with right. Do a few times keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.
Dancing
Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
References: parenting.com | womensheart.org
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