January – Healthy Living
Home Gym on a Shoe-String
You don’t need to break the bank to break a sweat. If you are on a budget, follow these simple steps for an effective workout at home.
Cardiovascular activity
Cardio exercises help you lose weight, decrease stress, strengthen your heart and lungs, gain energy, and generally feeling better.
Some simple at-home aerobics include:
- jumping jacks
- jogging on the spot
- invisible skip rope
- running on the spot with high knees
Search online for alternate examples of more challenging cardio activities, or rent a workout video from your local library. For adults, aim to complete at least 150 minutes of moderate- to vigorous-intensity cardiovascular activity each week. Try to be active for at least 10 minutes at a time or longer.
Calisthenics
Calisthenics help you develop flexibility, increase muscle strength and endurance, and gain energy.
Typical calisthenic activities include:
- lunges
- squats
- pushups
- crunches
You can find more examples of calisthenic activities online. Try to include activities that target your entire body into your weekly routine. Shoot for 20 to 30 repetitions, gradually increasing by 5 to 10 repetitions each week until you reach your target.
Yoga
This mind-body-spirit activity is ideal for increasing flexibility, enhancing balance, toning muscles, increasing blood flow, and promoting a feeling of peace. A yoga mat, some floor space, a 30-minute beginner’s yoga video, and an open mind are all you need to start learning the basic postures.
Weight training
Weight training is your ticket to strengthening muscles, burning fat, improving flexibility, and building bone mass. Dumbbells and barbells are low-cost tools to help you quickly achieve concrete results. Find a fitness book or search online for examples of total body strength training exercises. To start, perform 8 to 12 repetitions. In addition to your cardiovascular exercise routine, add muscle and bone strengthening activities at least 2 days per week to further benefit your health.
Exercise ball
This bouncy fitness tool is all the rage, and with good reason as it improves core stability, strengthens hard-to-tone muscles, enhances posture, and improves balance and coordination. You can purchase a ball online or at your local fitness store – ask the sales associate about the right size for you. The web is full of examples of exercises you can perform on the ball.
Things to remember:
- Work within your comfort zone.
- Choose a quiet spot with enough free floor space.
- Breathe regularly throughout your workout.
- Include warm-ups and cool-downs in your workout – 5 to 10 minutes of stretching will do.
- For exercise beginners, check with your doctor first about your ideal routine.
Ask Your Pharmacist
Question: I want to get back to a fitness routine that is exciting, motivating and helps me achieve my goals. How should I get started?
Answer: The holidays can get busy and throw you off your routine. But the new year presents a great opportunity for you to re-evaluate what’s working and what’s not. Here are a few tips to help you get you back on track.
Switch it up. Changing up your routine can encourage you to keep working out. Consider signing up for a yoga or ballroom dancing class at your local community centre. Or trying something completely new like rock climbing! There are many options available to help you to stay active.
Take it slow. The thought of restarting a fitness regimen can be daunting. Take smaller steps to ease back into your workouts: if you usually run a mile, start by walking a mile. Try slowly increasing the intensity to a light jog then to a run. If you use a treadmill, try starting at a gentler incline before increasing the intensity.
Get moving. Anytime is a good time to incorporate physical activity into your routine. Keep it fun, and maybe even social! Asking a family member or friend to join you in a class or workout not only helps keep you accountable but also makes it more fun. It’s never too late to start a physical activity.
Your health, your Pharmasave. We’re here to help.
Health Tip
Becoming tobacco-free can be tough, but it is fully within your reach! Your Pharmasave pharmacist is here to help. Be proud of any steps you are taking to stop smoking – every step makes a difference. Here are some tips that can help make the transition easier:
- Make an action plan
- Set a cessation date
- Stay clear of triggers
- Get support
- Congratulate and reward yourself
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