Exercises you can do at home
When it comes to losing weight many experts will tell you that exercise is not the key. While this is true to a large extent (really diet is the key to weight loss), you cannot discount the many benefits of exercise. It can
boost your metabolism,
improve your cardiovascular health,
improve flexibility and balance,
build lean muscle (part of how it boosts metabolic rate) which gives your body shape and strength,
create new pathways for neurological connections - improving cognitive function and possibly diminishing the chances of developing Alzheimers and dementia.
Exercising can also help stimulate and balance hormone production - homones such as testosterone and HGH (human growth hormone), necessary for muscle growth and fat buring, as well as neurotransmitters like dopamine - the hormone released that is attributed to the "runner's high" that makes you feel energized and on top of the world. It also leads to better, more restful sleep and helps the body detoxify - through lymph drainage, sweating, exhaling, etc. Exercise also leads to better discipline - creating a routine, making the time in your schedule, sticking with it and showing up for yourself even when you don't feel like it.
Having said all of that, not everyone has the extra time or extra money to join a gym or class, and often people don't like working out in a public gym atmosphere - whether because of the crowds in classes, time wasted waiting on equipment, the extra time driving and parking, or maybe the thought of having to use the change room and showers. I have been a member of a gym many times in my life, and have also done my own workout routines at home at other times. In truth, I love working out at home, for all of the reasons mentioned above, as well as the ability to be completely in control of how and when I want to work out. I find it the most time efficient, effective and flexible, not to mention most cost affordable in the long run.
There are simple things that you can begin with like walking, jogging, body weight exercises, HIIT (high intensity interval training) and plyometrics (jump training - muscle force during short time to increase power) that all raise your heart rate and tone muscles with no equipment investment. Exercises such as body weight squats, squat jumps, alternating lunges, push ups, jumping jacks and no rope- jump rope are all great examples of effective workouts that help boost metabolism (burn fat), build muscle, sweat out toxins and develop endurance.
Add some basic equipment and you can make great strides in your physical fitness and physique. Dumbells, barbells, kettle bells, ankle weights, resistance bands, pilates wheel, step bench floor discs, corded or cordless jump rope are all inexpensive, space saving additions you can slowly purchase as your exercise prowess grows. Add some resistance training to your cardio and you will create a complete home workout!
And don't forget things like yoga and pilates are also great workouts in themselves - routines are available online or through DVDs.
Helping you discover a home exercise routine that you enjoy and that works for your goals is one of the many aspects of health coaching that I truly enjoy. I am here to help you learn more about yourself, to learn how to develop programs, set goals and create healthy habits and stay accountable.
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