By LMQC Battle of the Bulge blogger, Alan Sivell, St. Ambrose communications professor, RAGBRAI-er, pizza lover and longtime weight watcher.
I write a lot about how NOT to miss your workout, but there are days when it’s just not possible to get there. Like when it’s 27 below zero.
Here are a few things my wife and/or I do at home, no equipment required. There are lots of ways to do them, and I’ve included links that might be helpful. There are also plenty of other exercises you can do. Do as many reps as you want!
1. Stairs – To get my cardio in, I walk up and down the stairs. Listen to music or a podcast. (Notice I say WALK, not RUN. My knees don’t cooperate with the latter anymore. But they don’t stop me from walking fast!)
2. Planks – Planks are the best way to work your core AND your arms – at least they are for me. Hold the pose for as long as you can. You’ve accomplished something very helpful for your body.
3. Clam Shells – As long as you’re on the floor, do a few more exercises there. Clam shells are great for your hips.
4. Adductor Leg Lifts – Now, do the opposite muscle group of your inner thighs, by lifting your bottom leg toward the ceiling.
5. Twist – Lie flat on your back and just gently twist your torso if it feels good. Don’t push yourself. This is supposed to relax you.
6. Wall Push-Ups – Stand next to the wall for a few push-ups. You’ll know when you’re standing at the right distance away because it will feel effortful.
Finally, just move! Fidget at your desk, pace during phone calls, take breaks to walk around the place. Our muscles were made to work. So, work ‘em, even when you can’t get out of the house. You’ll feel better all day long.
What do you do to work out at home?
Meet Battle of the Bulge blogger, Alan Sivell. Alan is a communications professor at St. Ambrose University and a former reporter for WQAD-TV who has exercised – and dieted – his entire life. Read Alan’s other blog posts.