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Even When Stuck at Home, You Can Still Exercise

By Stephen R. Farris


While most of us don't live in the eastern part of the United States, where winter can be fierce, forcing folks to stay at home more than usual, there may be circumstances here on the west coast in which we have to stay indoors.


It could be weather related or health related, but either way you shouldn't let that keep you from getting your workouts in even if you don't have access to machines or free weights. You can create your own workout routines by just utilizing the weight of your body.


Most of the following exercises are designed for strength and endurance training, and just like going to the gym, you can set up how many sets and reps to do for each. You may be used to spending a lot of time in the gym each day, but as long as you're exercising for at least 15 minutes a day totaling at least 75 to 150 minutes per week, then you should be good until you're able to return to the gym.


So, let's get started with a few simple exercises to keep your muscles strong and your core healthy.


Chair Squats


If you're working the lower body, try doing some chair squats. Chair squat exercises focus on building leg strength as well as keeping your core strong. All you need is a chair, then stand up straight in front of it with arms extended out. Squat down until your bottom touches the chair, then simply stand back up, keeping your arms extended straight out while practicing good posture.


Knee Push-Ups


Knee push-ups are considered more of a beginner exercise, yet still effective when it comes to building strength in your arms and chest. It's just like doing a regular pushup, except your knees are touching the surface instead of the tips of your toes.


Stationary Lunge


Another great lower body exercise is the stationary lunge. To do these, you basically stand up straight with your hands on your hips and elbows out. Step forward and squat down on one leg without letting your knee touch the floor. Reverse and squat with the other leg. Stationary lunges help strengthen your quads, hamstrings, and glutes.


These are just a few exercises to start with. You can incorporate dumbbells, resistance bands, or other things around the house that provide resistance. Before starting, talk with your local chiropractor and/or your primary care physician. 


To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Mission Viejo, Calif.


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