Important Message from The Joint Chiropractic regarding COVID-19 (Novel Coronavirus) - Read More

Getting Started With an Exercise Routine at Home

By Stephen R. Farris

With the holiday season fast-approaching, it might be time to lose a few extra pounds, so when it comes time to dig into Grandma's turkey and dressing you won't feel as guilty the day after.

The best way to trim a few pounds is to start exercising. If you're new to this, don't worry, you won't have to spend big money by joining a gym. No, you can begin your new routine at home.

The benefits of exercising at home include privacy, saving time, low cost, setting your own pace, and you can do so anytime of the day or night.

However, you might need to purchase a few items to make things a little easier, or you could improvise and use items you have at home.

Items You Might Need

Some of the items you need can usually be purchased at a big box store, but a few you may have to order online. Here's a few to consider to help you get started.

  • Exercise mat
  • Resistance bands or tubing
  • Dumbbells
  • Kettlebell
  • Stability ball
  • Medicine ball

If you have an old rug or beach towel, either one can be substituted for an exercise mat.

Warming Up

One thing you should never do is to jump right into a workout. First, you need to do at least 5-10 minutes of stretching (arms, legs, ankles, hips, back, neck, shoulders), and a warm-up such as a brisk walk, jogging in place or around the neighborhood. Just do something to get your blood flowing and your joints/muscles loosened up.


Since you're not using expensive gym equipment, you're basically relying on your own body. You can use some of the items you purchased to add more resistance. A few exercises to try include:

  • Lunges
  • Squats (using dumbbells)
  • Planks
  • Push-ups
  • Dumbbell shoulder presses
  • Dumbbell triceps kickbacks

Utilizing the resistance bands, you can do arm stretches, hip extensions and leg presses.

When you are finished with your workout, allow your body at least 5 to 10 minutes to cool down so that your breathing and heart rate slows back down to a resting state.

You can also talk with your local chiropractor to hear some of the tips and suggestions they can offer to help you kick-start your active lifestyle.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in West Melbourne, Fla.

Story link

Download your offer today and save!

$29 New Patient Special, Consultation | Exam | Adjustment

Offer valued at $45. Valid for new patients only. See clinic for chiropractor(s)' name and license info. Clinics managed and/or owned by franchisee or Prof. Corps. Restrictions may apply to Medicare eligible patients. Individual results may vary.