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Working Out Doesn't Always Mean the Gym

By Stephen R. Farris

Do you need to go to a gym to get a great workout? How about all of those weights and machines you use to build up muscles? The simple answer is no. All you really need is one thing. You!

It doesn't matter what your age is, you can still get a great workout by using just the body weight you have to build strength and tone muscles. But if you feel the need for a little "iron" in your workouts, then it's OK to use dumbbells, or even resistance bands -- which are minus iron, by the way. 

Like any life changing event that involves your health, check with your primary care physician or local chiropractor to see if you're healthy enough to begin an exercise routine. He/she may provide tips and suggestions that will be useful and help you get started.


Push-ups are easy (for most people) to perform. You probably did these in gym class (or may be doing them now for those still completing their education) back when you were in school as a youth. If you're new to this type of exercise or any of the following exercises below, you can find YouTube videos that will help you with proper technique. What are the benefits of doing push-ups? Push-ups work numerous muscle groups all at the same time, for instance, your arms, chest, shoulders, and that all important area called the core.

Chair Squats

Chair squats work your upper leg muscles and your core. After doing squats on a regular basis, you should start to see an improvement in your overall stamina.

Step-Ups and Step-Downs

Wax-on, wax-off ... no, no, no. Step-up, step-down, that's what I was aiming for in this exercise. Step-ups and steps-down help in strengthening your legs. Remember to always practice good breathing technique while performing any of these exercises. Oh yeah, and good posture. No slouching.

Additional Exercises You Can Do at Home

To get a little cardio workout you can hit the exercise bike, or if you feel like getting outdoors, then take a bike ride. If you own a treadmill, you can always walk for 15 minutes or jog. When it's a beautiful day, take that walk or run outdoors around a few blocks.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Hixson, Tenn.

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