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Aerobics

New Year, New Moves!

Posted on January 11, 2017

During this time of year, reminders are all around us to be more physically active.  Maybe you want to shed a few extra pounds that you gained over the holidays.  Maybe you would just like to incorporate more physical activity in your daily routine!  No matter what the reason, regular exercise is great for your heart.  The American Heart Association recommends getting 150 minutes of moderate aerobic exercise per week.  It is also important to do strength training exercises twice per week.

Exercising outside in the bitter cold is not ideal for most people. Luckily, there are many exercises that you can do indoors that do not require a gym membership.  Give these exercises a try to start the year with a healthier you!

Aerobic Exercises

Jogging Jacks

This exercise is great for people of all fitness levels.  If you are just starting out, you can slowly walk in place while you move your arms in a “jumping jack” motion.  You can then work your way up to marching with high knees.  If your body allows it, start jogging in place for an extra challenge.  Remember to move your arms faster as your feet move faster!  Do these for 30 minutes during your favorite TV show. 

Aerobic Steps

Aerobic steps are an easy way to get active in your home.  You can even watch TV or listen to music while you exercise.  Depending on your fitness level, you can step fast or slow.  Do whatever is most comfortable for you!  You may also include dumbbells to build up your arm strength.

You will need:

  • An "aerobic step" (a large book or stepstool will work).
  • Weights (optional).

How to:

  1. Set up your aerobic step on a flat surface.
  2. Step up onto the step and back down again.
  3. Repeat for 30 minutes.
  4. Optional: Add in squats or lunges or really feel the burn!

Strength Training Exercises

Bicep Curls and Triceps Extensions

Get ready to tone up those arms!  These two exercises are easy to fit into your daily routine.  Don’t have dumbbells at home?  Don’t let that stop you!  Grab some water bottles and use those as weights.

Bicep Curls

  1. Hold the weights (or water bottles!) at your sides with your palms facing forward.
  2. Lift the weights up towards your shoulders by bending your elbows. Keep your upper arms still.
  3. Slowly lower the weights back to your starting position. Remember to keep your movement slow and controlled.
  4. Repeat 10 times, then rest for about 20 seconds. Repeat these steps twice for a total of three sets of 10.

Triceps Extension

  1. Grab one weight for this exercise.
  2. Stand up straight.
  3. Hold the weight with bond hands behind your head with your arms straight up in the air.
  4. Slowly lower the dumbbell by bending your elbows.
  5. Raise the weight up back to the starting position. Be sure to keep your upper arms still. Do not tuck your chin into your chest.
  6. Repeat 10 times, then rest for 20-30 seconds. Repeat these steps twice for a total of three sets of 10.

References

  1. American Heart Association. American Heart Association Recommendations for Physical Activity in Adults. Available at: http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WGw-bqIrLfZ.  Accessed January 4, 2017.
  2. Fitness Blender.  Low Impact Cardio Workout for Beginners.  Available at: https://www.fitnessblender.com/videos/low-impact-cardio-workout-for-beginners.  Accessed January 4, 2017.
  3. Love to Know.  Step Aerobics Music.  Available at: http://exercise.lovetoknow.com/step-aerobics-music.  Accessed January 5, 2017.
  4. Women’s Health.  Biceps Curl.  Available at: http://www.womenshealthmag.com/fitness/biceps-curl-1.  Accessed January 4, 2017.
  5. Women’s Health.  Triceps Extension.  Available at: http://www.womenshealthmag.com/fitness/triceps-extension.  Accessed January 5, 2017.

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