Health Matters | Indoor Exercises

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Indoor Exercises

When the weather outside is frightful, it is pretty hard to motivate yourself to get out and exercise. But do not let the cold weather prevent you from getting the 150 minutes of moderate-intensity aerobic activity the CDC recommends adults need weekly. If 150 minutes of exercise sounds intimidating, experts recommend breaking it down into 10-minute intervals, three times a day, five days a week.

There are plenty of ways to get your heart pumping in your own home. All you need is a 10 ft. x 10 ft. space, ten minutes, and motivation! Complete the following routine three times daily for slim-down results:

March in place (1 minute) – Aim for a pace of 120 steps per minute.

Side steps (1 minute) – Keep the previous pace as you side-step to the right, bringing your left foot to meet your right foot, and repeating the pattern on with your left foot. This motion is great for toning hip and thigh muscles!

Alternating kicks (1 minute) – With your right leg straight, kick your left leg straight out, raising it no higher than hip height. Alternate with each leg while keeping the steady pace of 120 steps per minute.

Knee lifts (1 minute) – Lift your left knee above waist height while pulling your navel in toward your spine; repeat with the right knee. These “standing crunches” help sculpt your stomach and tone leg muscles!

Fast march and press (1.5 minutes) – March at a faster pace (around 130 steps per minutes) and add your upper body to the mix; raise your arms above your head and pump for 15 reps, then pump your arms downward at your sides for 15 reps.

Speedy side steps (1.5 minutes) – Like in step two, side-step while raising your arms above your head when you step out. Then, clap your hands together when you step in.

Quick kick-and-reach (1.5 minutes) – Like in step three, alternate kicks while reaching out with your opposite arm: lift your left knee and reach forward with your right hand, and then lift your right knee and reach forward with your left hand. This move works your thigh and oblique muscles for great full-body sculpting!

Twist lifts (1.5 minutes) – Like in step four, lift your knees and add alternating hand touches to your knees. Bring your left knee up and touch it with your right hand; bring your right knee up and touch it with your left hand.




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