How to Exercise Indoors
For those of us who live in Floria, outdoor activities and outdoor exercise are available basically year-round. Elsewhere, and even here for short periods, winter cold sets in and many people discontinue their outdoor activities until the return of spring. As it is important to maintain our fitness levels throughout the year, ongoing questions relate to the possibility of developing indoor activities and exercise programs. Fortunately, a wide range of indoor exercise activities is available when the weather gets colder to effectively replace one's outdoor fitness regime.
An indoor activity and exercise program includes the following:
Supine leg roll-overs (core)
Supine hip presses (core)
All-fours leg raises (core)
Walking hamstring lunges
Rapid standing leg lifts
Abdominal crunches (core)
Resistance band seated row
Resistance band shoulder press
The only equipment you need is a 6-foot-long exercise mat and a resistance band.
You may perform the entire routine in a single session or divide the exercises into groups, such as legs and 1-2 core exercises, upper body and 1-2 core exercises, aerobic exercise and 1-2 core exercises, and perform each group on a separate day. The overall goal is to do 30 minutes of vigorous exercise five days a week. The indoor activity/exercise program incorporates strength training, aerobic exercise, and core exercise. It could even replace going to the gym when the weather is particularly unsettled.
From the perspective of an individual's and a family's health and well-being, as well as from a public health perspective, regular vigorous exercise provides a wealth of benefits. For example, diabetes, high serum cholesterol levels, overweight/obesity, heart disease, and hypertension are all lifestyle disorders. By implementing consistent lifestyle changes including exercise, nutritious food choices, and obtaining sufficient rest, we are taking meaningful action on our own behalf that will positively impact our long-term health and well-being. These lifestyle changes are important for everyone, as people of all ages, races, and genders may be affected by lifestyle diseases. For example, research has shown that lifestyle modifications accounted for a 50% reduction in mortality from heart disease. This is a significant return on investment of time and effort.
Regular chiropractic care is a key component of all exercise programs and provides support and benefit for both indoor and outdoor exercise activities. Regular chiropractic care detects and corrects spinal misalignments and sources of nerve irritation as well as helps enable your body to perform at peak capacity and function at high levels of effectiveness. In this way, by participating in regular chiropractic care, the spinal biomechanics of every family member is optimized, helping to ensure the long-term health and well-being of everyone, young and old.
1Escamilla RF, et al: Muscle Activation Among Supine, Prone, and Side Position Exercises With and Without a Swiss Ball. Sports Health 8(4):372-379, 2016
2Lorenzetti S, et al: How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC Sports Sci Med Rehabil 2018 Jul 17;10:14. doi: 10.1186/s13102-018-0103-7
3Beazley D, et al: Trunk and hip muscle activation during yoga poses: Implications for physical therapy practice. Complement Ther Clin Pract 2017 Nov;29:130-135, 2017 . doi: 10.1016/j.ctcp.2017.09.009
Dr. Philip Afghani and Dr. Yahaira Roman are Chiropractors at our Port Orange Chiropractic office Atlantic Chiropractic and Wellness Center in Port Orange, FL. Our Port Orange office serves the chiropractic, prenatal and pregnancy chiropractic care, pediatric chiropractic care, nutrition, physical therapy, rehabilitation, and natural healthcare needs of the communities of Port Orange, South Daytona, Daytona Beach, Holly Hill, Ormond Beach, Ponce Inlet, New Smyrna, Oak Hill, Edgewater, Bunnell, and Palm Coast. Our office can be reached at (386) 492-4881.
Our Chiropractors have additional specialized training in sports chiropractic, sports injury care and injury prevention, pre-natal and pediatric chiropractic care, whiplash and trauma care following motor vehicle accidents, nutrition, corporate wellness, and many other aspects of natural health. We are here to serve your natural healthcare needs.
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