Staying active at home can be challenging especially when many of us don’t have access to our local gym. Physical health and wellbeing are equally important both mental health and with this in mind, we’re offering a few suggestions for how to use everyday home objects to stay in shape. Even if you don’t have access to a single piece of gym equipment, there are many items in your home that can be used to keep you active.
Water bottles, soup cans or jug of laundry detergent – these things are substitutes for dumbbells. The size or weight of the bottles or cans will depend on how heavy you can lift. If you have empty water bottles just sitting around in your garage, fill them with sand or rocks for a heavier load.
Chair – choose the most stable chair in your house then you can start doing triceps dips and push-ups. When you do these exercises, you’re using your own body weight, thus, eliminating the need for other equipment.
Towels – these can be used to strengthen and stretch your muscles. For example, place each of your hands on the ends of the towel. Bring your arms over your head and then, pull the towel on both sides. Doing so can tone your arm muscles. For stretching, hold one end of the towel and position one arm as if you’re doing a triceps curl. Place your other arm behind your lower back and hold the towel. Pull the towel downwards until you feel a stretch on your triceps. Hold that position for 30 seconds and do that for five repetitions. Repeat this on your other arm.
Wall – if you’re having a hard time perfecting your squats, standing with your back against the wall can help as it promotes the proper posture and alignment of your body when doing squats.
Stairs – going up and down the stairs will boost your cardio level. To challenge yourself further, run up and down the stairs a couple of times a day. You can also strengthen your calves on the first step of the stairs by doing toe lifts.
Basketball, volleyball or soccer ball – use any of these balls as a medicine ball alternative. These would be great for thigh and leg squeezes. You can also use the balls if you want to improve your balance.
Backpack – get your backpack and fill it with anything you want. Just make sure you’ll be able to carry it. When you’re ready, do some squats, lunges and push-ups. The added weight on your backpack maximizes your workout by engaging your muscles better and getting your heart rate up faster.
Working out at home can require a little more creativity but can be done! Speak to one of our physiotherapists for more tips so you can keep active at home.The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.
Physio Direct is ACC accredited so you can come to us directly to get an injury registered with ACC without having to go to your GP first, followed by an assessment, treatment and follow up review, to ensure correct care and recovery. Physio Direct can also refer you directly for Cortisone injections, X-Rays and Ultra Sound Scans and on to Specialists if needed.
Please feel free to print out these news letters and put the in the staffroom and hand them out to your team. Understanding more about injuries, gives people the power to prevent an injury from occurring in the first place. Prevention and education is the key!