The three main elements of physical fitness are endurance, flexibility and strength. You can improve all of these from home with little or no equipment by performing aerobic, stretching and resistance exercises. These will help you to function better during daily physical activity. They can also help you to perform better and decrease your risk for injury during recreational activities such as golf, tennis and softball.
Step Aerobics
Step aerobics help to improve cardiovascular endurance if performed regularly. You can perform step aerobics from anywhere in your home where there is a flat surface and room to place an elevated platform. Start behind the platform on the ground, step up with your left foot followed by your right, and then step back down. Repeat for multiple repetitions and then switch to step with your right foot first. You can also step backward or sideways from the ground to the platform and perform various combinations of steps. Continue stepping without stopping for five minutes at first and gradually work up to 30 minutes. Listen to music, watch television or follow along with a step aerobics video for added enjoyment.
Arm Circles
Arm circles stretch the muscles of your chest, shoulders and upper back. Stand upright with your arms at your sides. Extend your arms backward, upward, forward and downward at the same time for one complete circle. Repeat for 10 circles and then switch directions.
Forward Bends
Forward bends stretch the hamstring muscles on the back of your upper legs and the muscles of your lower back. Stand upright with both arms extended overhead and your knees slightly bent. Bend forward at the waist, lowering your hands as close to the ground as possible, and then stand back up to the starting position. Repeat for 10 or more repetitions.
Trunk Twists
Trunk twists increase the flexibility in the muscles and connective tissues surrounding your spine. Stand with your arms extended away from your shoulders. Turn to the right, allowing your left arm to cross your chest, then to the left, allowing your right arm to cross your chest, and continue rotating back and forth for your desired number of repetitions. Keep your feet flat on the ground during the exercise.
Push-Ups
Push-ups strengthen the muscles of the chest, shoulders and arms. Start from your hands and knees. Keeping your knees in place, walk your hands forward until your shoulders, back and thighs form a straight line. Flex your arms to let your torso down slowly. When your chest nears the ground, powerfully extend your arms back to the starting position. Repeat for as many repetitions as you want. Alternatively, perform push-ups with your toes on the ground instead of your knees.
Squats
Squats build the muscles of the upper legs and lower back. Stand upright with your hands behind your head, feet wider than shoulder width and toes directed forward. Bend your back slightly and knees to lower your hips. When your thighs are parallel to the ground, stand back up and repeat for multiple repetitions. Hold dumbbells about an inch in front of your shoulders for extra resistance, if desired.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Dumbbell Front Squat
- Aerobics-Exercises.com: Step Aerobics
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