You may be considering a return to the gym this fall or winter. Should you choose not to, in order to ensure that you get the most benefit from your personal routine, here are some tips for your home or outdoor exercise activity.
Be safe and aware of your surroundings-
If you’re exercising outside, such as weightlifting or even yoga, be sure to check that you have adequate space and that your activity surface is clear of any debris such as rocks, branches, and waste. Also, choose clothing to match the temperature outside. If it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.
No equipment, no problem-
There are many items that you can use to substitute for kettlebells, weights and dumbbells and still get an effective workout. Here are a few examples:
-Backpack; items can be added to safely increase resistance for lower body exercises or walking.
-Laundry jug
-Bag of potatoes or bag of soil.
-Trees and tree branches: be kind to Mother Nature! Make sure to choose trees and branches appropriate for your weight.
-Park benches: ensure the bench is balanced and stable before using it for an activity.
Whether you’re an elite athlete or weekend warrior, a great option is also a 4 L water jug. In order make your exercise more or less challenging, you can add or remove water to match your fitness level.
Top tips for exercising at home-
Safety is a big concern when exercising at home. Here are some things to consider:
-Footwear: make sure your choice of footwear is tailored to the type of exercise you’re performing in order to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
-Space: make sure the space around you is clear of things you can trip upon, such as toys.
-Props: use proper household items to substitute for weights and dumbbells, such as a water or laundry jug.
-Stools and chairs: if using a stool or chair during a workout, make sure that it is stable and has a wide base of support.
Author: Dr. Marco De Ciantis, D.C.