by Kris Brown
Temperatures are predicted to be extremely hot and humid this weekend. So what’s a dedicated exerciser to do?
Most of the year, we’re blessed with amazing weather and are able to stay active outdoors without a problem. But for a couple of months in the summer, when the heat can make it absolutely brutal to exercise outside, we’re a bit restricted.
But that’s no excuse! Southwest Floridians can continue to keep active and healthy throughout the summer months with some “shape up” alternatives to their normal exercise routines. You can remain in the comfort of your air-conditioned home while staying fit and active.
To begin, create the feel of a health club in your own living room, basement, office, or spare room. Purchase a stability ball for abdominal crunches and back extensions and a jump rope, mini trampoline, or hula hoop for aerobic conditioning.
Get creative: Many of us have items in our own home that can double as exercise equipment. A wall, for example, can be used for squats, push-ups, and yoga poses. A sturdy chair can assist with leg extensions, triceps dips, and stretches.
Use a staircase for stair climbing, plyometric hops, calf raises, and lunges. Water bottles can stand in for light dumbbell weights when it comes to biceps curls, triceps extensions, and lateral shoulder raises. A hand towel, belt, or men’s tie can be incorporated into yoga stretches such as a side stretch, seated forward fold, and lying hamstring stretch. Use a throw pillow filled with bags of dry beans or rice as a weighted medicine ball for abdominal crunches or a ball toss with a partner.
Next, choose a program that’ll help you improve your strength and flexibility. For specific exercises, there are many resources to consult, such as fitness magazines like Shape, Oxygen, Men’s Health, and Yoga Journal. Check your local library for DVDs covering everything from workout basics and body sculpting to Zumba, Pilates, and kickboxing.
Online, find exercise routines and how-to instruction at ShapeFit.com, free videos on YouTube.com, or nutritional plans at MyExercisePlan.com. Video games such as Wii Fit can get you moving by dancing, playing tennis, or doing aerobics and yoga.
A personal trainer can create an individualized fitness program tailored to your fitness level and specific needs. He or she can also keep you stimulated and inspired by offering motivation and encouragement, often much needed during the steamy summer months.
Lastly, and most importantly, keep it fun! Exercise doesn’t have to be a chore. Recreate some of your favorite pastimes and involve the entire family, or be creative with daily activities.
Set up a “race course” inside your house. Touch every wall or piece of furniture, climb over beds, step onto and over stools and kitchen chairs, crawl under tables—it’s a fun way to keep the kids and grandkids entertained. Or gather the family and play a game of Twister to increase your flexibility and exercise your laugh muscles.
Dancing to loud, upbeat music while cleaning the house is a great way to burn calories and put you in a good mood! Exercise during TV commercials—sneak in chair squats, crunches, push-ups, or jumping jacks.
Invite your friends over for group fitness “classes.” Have everyone bring a DVD or video download and let the group choose a different one at each class. Or host a neighborhood dance party and hire a dance instructor to teach moves like the samba, rumba, mambo, or fox trot. Everyone learns something new, makes new friends, and has a lot of laughs!
It all boils down to being creative and having fun. It might be hard sometimes to stay indoors while the sun is shining outdoors. But it’s all worth it if it helps keep us fit. So, what’s your excuse now?
Sanibel resident Kris Brown is a certified personal trainer and yoga and Pilates instructor who teaches classes at the Sanibel Health Club, Kay Casperson Lifestyle Spa & Boutique at South Seas Resort, Sanibel Senior Center, and Casa Ybel Resort. She also provides at-home personal training by appointment. For more information, visit www.fitnesstwist.net.