You may not have time to drive to a gym or other location to perform your daily physical activity. Home-based exercise can be the most convenient and least expensive way for you to get you daily physical activity. A check list has been developed to help you consider factors helpful when setting up your own home-based workout. The information listed here provides suggestions to make your workout space the best it can be, as well as some equipment ideas. Not all of the suggestions are needed to work out in your home but is simply provided to help you get the most out of your home-based physical activity plan!
The exercises below are intended for stay at home mothers and women aged 65 and older. The purpose of the program is to provide women with the opportunity to be physically active at home when time to workout at a gym is limited. The list of exercises will improve your joint health and movement (flexibility). The exercises will also add muscle strength that can improve balance and coordination. Home-based physical activity can be a fun way to get in shape and improve your health. Doing exercises at home is fun for all ages. They can be done in the comfort of your home. Daily physical activity lowers the risk of many diseases. The great thing about physical activity is that some is better than none. Everyone can gain health benefits from adding a little more activity in their day. Adding physical activity to your day can help you sleep better and make you more alert. Physical activity can make you feel good!
-Not sure how to perform an exercise? Simply go to www.youtube.com or your favorite website search engine (such as www.google.com or www.yahoo.com) and type in the name of the exercise. There are hundreds of videos that show you
how to perform the following exercises with step by step instructions to help you
become more active!
(Please see your physician before starting any workout program.)
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Exercise |
Brief description |
Repetitions |
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1.Alternate heel/toe lifting 2. Towel gathering 3. Beanbag transfer 4. Weight-bearing on toes 5. Body weight stand with a chair 6. Lower body strength with ankle weights 7. Upper body strength with dumbbells 8. Balance training with circle turn 9. Resistance band |
1.In a sitting position, subjects lift their heels plantar-flexing their ankle joints while keeping the tips of their toes on the floor, put down their lifted heels, and then lifted their toes by dorsiflexing their ankle joints while keeping their heels on the floor. 2. A towel laid on the floor is gathered completely with the right toe, then with the left toe
3. Soft beanbags are placed in a basket on the floor. The objective is to gather the beanbags with the right toe and then with the left toe bringing them out of the basket and placing them on the floor
4. The toes are kept in a spread position with web pads. Individuals balance themselves on the anterior part of a chair, trunk bent forward. Weight is then placed on the toes for 2 seconds
5. Using hands; without the use of hands; and without the use of hands using a lower chair
6. Knee extension, standing hip extension, standing hip abduction
7. Overhead press, bicep curls, triceps extension
8. Using a circle turn standing on both feet using hands for support; using little or no hand support; on one foot with little hand support
9. The exercise involves placing the band underneath the feet and reaching in front and to the side with the handles with resistance
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Exercise 1. Repeat 20 times
Exercise 2. Repeat 5 times
Exercise 3. Ten beanbags per foot
Exercise 4. Perform 20 times, take a short break, then 20 times more
Exercises 5 2 sets of 8 repetitions, 3 days/week
Exercises 6 2 sets of 8 repetitions, 3 days/week
Exercises 7 2 sets of 8 repetitions, 3 days/week
Exercises 8 2 sets of 8 repetitions, 3 days/week
Exercise 9. Perform 2 sets of 15 repetitions, 2 days/week |