How to Get Your Heart Rate Up at Home
By Sandy Schroeder
As we navigate the pandemic, staying active and getting the heart rate up can be a challenge. When you are in the house most of the time, and sitting more than usual, it's important to find ways to spike your heart rate on a regular basis.
EasyHealthOptions.com pointed out the benefits of regular cardio.
- Improved immunity
- Overall improvement in fitness
- Better heart health
- Flood of endorphins
- More oxygen for the brain
- Reduced anxiety or depression
Simple Ways to Make It Happen
Many cardiologists suggest jumping exercises as a great way to do cardio when space is limited. You use the largest muscles in the body to propel yourself off of the floor inside or the ground outside. As always, check with your doctor before launching new exercises.
Jumping jacks - Try this classic with your kids inside or out. Arms and legs move at the same time which gets the heart pumping and improves bone density. Have some fun with it and take pictures of everybody doing their jumping jacks. You may remember doing them in gym class.
Jump lunges - Use these strength training moves to improve the glutes, core, and quadriceps as you increase the heart rate.
Jumping rope - Look for an online video of jumping rope and make it a complete workout. Many of us remember jumping rope in the schoolyard, but today's kids may have missed the fun. Get jump ropes for everyone or do a mock jump rope swinging an imaginary one over your head and hopping over it. That eliminates a lot of tripping.
More Ways to Move
Run in place - Find a spot inside or move out to the patio and work up a sweat running in place.
Use a treadmill or stationary bike - If you have the space, park one in front of your TV and put it to use every day for 20 minutes.
Move out to the backyard - Set up the basket and shoot hoops or put up a net and hold a family soccer practice.
However you manage to exercise every day during the pandemic will help you and your family. Lift the spirit, burn a few calories, tone the body, and spend some time moving instead of sitting. Hold a family meeting and set up a bulletin board to track every day's exercise routines. While you are at it, monitor weights, and length of exercise time. Every weekend check the numbers and reward the winners.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Chicago, Ill.