Tag Archives: exercise

Simple Exercises You Can Do at Home or at the Office

Exercising all year long provides you with a natural mood booster, more energy, less stress, better sleep, weight management, less risk of depression, and more. Despite our best intentions to stay fit and healthy, sometimes rain, sleet, or snow—or simply a 9-to-5 job—can get in the way of working out. Whether you are an older adult, an office worker, or simply want to keep moving and maximize your health inside, out of the elements this winter, there are plenty of free, indoor exercises you can do to stay in shape—no equipment needed.

What Are the Best Chair Workouts I Can Do?

Improve strength, flexibility, cardiovascular health, mobility, and balance—all from the comfort of your own chair or couch! Let’s get moving.

Seated Exercise: Calf Raises

Increase your lower legs’ strength and mobility with seated calf raises. This is a great exercise you can do discreetly at your desk, too.

Sit tall in a chair with your feet flat on the floor about hip-distance apart. Look straight ahead.

Begin with one foot, lifting the heel from the ground as high as you can. You will likely be on your toes. Slowly lower the heel back to the floor. Repeat 10 times.

Repeat the calf raise exercise with your other foot.

Seated Exercise: Shoulder Press

Develop your strength and maintain flexibility throughout your shoulder area with this simple activity.
Sit tall in a chair with your feet flat on the floor about shoulder-distance apart.

Hold a light dumbbell, water bottle, or canned good in each hand at shoulder height. Keep your elbows bent and your palms facing away from you.

Press your arms straight up overhead by extending your elbows. Slowly lower your hands back down. Repeat 10 times.

Seated Exercise: Sit-to-Stand

This exercise is essential for seniors who want to maintain mobility and independence.

Begin from a seated position and repeatedly stand up and sit back down again.

Seated Exercise: Triceps Dips

Build arm and shoulder strength with this bodyweight exercise.

Sit on the edge of your couch. Put your hands on the edge of the couch on either side of you and push yourself up.

Lower your body down toward the floor, then lift again using your arms. Repeat 10 times.

Seated Exercise: Cat-Cow Stretch

Chair yoga can be done by people of all ages and abilities. The Cat-Cow Stretch is a popular yoga movement that tones your muscles, improves spinal flexibility, and helps prevent arthritis.

Sit at the edge of your chair with your back straight. Your core muscles should be engaged.

Inhale and gradually arch your back as far as is comfortable, holding the position for about four breaths. This is the “cow” part.

Then bring your back to the position you began in, and invert the stretch. Your shoulders will be above your hips, but your back will be curved in a forward arch. Hold for about four breaths. This is the “cat” part.

What Are Some Quick Cardio Workouts I Can Do at Home?

Getting your heart rate going with exercise is great for your health. For those looking for cardio exercises with more intensity, here are a few more ideas for keeping physically active at home this winter.

  • Jump rope.
  • Climb the stairs (or stair-step during a screentime session).
  • Clean the house (mopping and vacuuming are especially good calorie-burners).
  • Throw a dance party with your family and get your heart rate going.
  • Do jumping jacks.
  • Perform push-ups.
  • DVD or YouTube workouts. Your local library likely has workout DVDs you can check out.
  • Lunges. Stand up straight with your feet a few inches apart, looking straight ahead. Step forward with one leg, gently lowering your hips toward the ground as you bend both knees. Keep the knee on the forward-stepping leg in line with the ankle. Hold the position, then step back to stand. Repeat for 1 minute, then do the same with the other leg.
  • Planks. Short on time? You can still build your core muscles and upper body strength! Get into a push-up position, but with your arms extended rather than your elbows bent. Try holding the position for 30 seconds each day. Want even more of a challenge? Add an additional 10 seconds every day to your holding time.
  • Squats. Stand up straight with your feet about shoulder-distance apart, looking straight ahead. Start to lower your body as if you’re going to sit in a chair. Keep lowering yourself until your thighs are parallel with the floor. You’ll find your upper body will lean slightly forward as your knees bend. Gradually straighten into a standing pose. Repeat 10 times.
Physical Health

Loving Your Heart at Every Age

When you make healthy choices, you’re giving yourself the opportunity for a longer and healthier life. Prevention is the best medicine when it comes to your heart and it’s never too early to learn about the importance of heart health. Let’s break down some basics and actions you can take at any age.

 

Teens: According to the CDC, tobacco product use primarily starts in adolescence. In fact, nearly 9 out of 10 adults started smoking before the age of 18. Reasons why teens and young adults start smoking include:

  • Their parents smoke
  • They’re under peer pressure
  • They want to show their independence
  • Marketing companies use clever tactics to appeal to younger people

Try this: If you have young children, teach them the dangers of smoking and the long-term health effects. Let them know that smoking as little as 100 cigarettes could make them addicted and quitting can be tough. If you smoke, know that quitting greatly increases your cardiovascular health and sets a good example for young people.

 

20s: This is when most people are in their physical prime! Now is the time to discover the benefits—for your body and mind—of a regular exercise routine. Moving your body every day and doing strength training can establish a healthy routine to take with you as you age.

Try this: Try different forms of exercise to find those that you like. Your body will appreciate aerobic and strength training workouts. Both are wonderful for you heart health. Make sure to train smart, take rest days, and always strive to achieve your fitness goals. Your future self will thank you.

 

30s: During middle age, we start to see changes in our physical, emotional and mental health and we see the short- and long-term effects of our decisions. Setting routines, boundaries and committing to healthy choices now sets you up for success later in life.

Try this: Attend annual exams and screenings with your primary care provider. Together you can use your family history, blood pressure, cholesterol counts, and other vital factors to set up a baseline of your current health. Knowledge is power!

 

40s: Generally, people in their 40s are well into their careers and maybe even raising a family. Self-care and their personal health may fall to the wayside. Know that stress and burnout can contribute negatively to your health both in the short and long-term.

Try this: Make sure to get quality sleep every night. This is when your body rests and repairs itself. Manage your stress as best as you can. Try breathwork, journaling, or quick walks around the block when you notice that you’re stressed. Having high stress levels puts you in fight or flight mode and depletes your body of the energy and resources it needs to thrive.

 

50s: According to heart.org, this is a time when people tend to put on more weight. Our body may not be as efficient at “working off” those donuts as it was in our 20s and 30s as our metabolism has slowed down. Maintaining a healthy weight can increase your chances of avoiding heart disease.

Try this: Add more fruits, vegetables, lean meats and fatty fish to your diet. Branch out and try more plant-based meals. Eat seasonal and local produce whenever possible. It’s not about depriving your body of food but adding more nutritious foods to your plate.

 

60s: It’s a myth that people become too old to workout. In fact, when you’re more sedentary it becomes more difficult to maintain regular movement and that is what will hinder your exercise routine.

Try this: Speak with your primary care provider, physical therapist or training coach to help you modify your favorite physical activities to help protect your joints and prevent injury. Keep moving safely!

 

70s and beyond: As we age, our bodies may require more maintenance—that’s okay! It’s normal for our bodies to change and need more support, but we can adapt and still follow a healthy lifestyle.

Try this: Continue to attend your appointments, take your medications and follow the health plan that you and your primary care provider have created.

 

 

No matter your age, taking any or all of these actions will dramatically decrease your chances of developing heart disease, chronic health issues, cancer and stroke. If you need help figuring out where to start, please reach out to us. At DFD, your health is at the heart of what we do.

 

 

Source: cdc.gov, heart.org, lung.org

 

 

 

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