5 steps you can take at home for better health
For most people starting (or getting back into) an exercise routine can be a tough transition. Two of the most common excuses I hear for not exercising are that you don't have time or you're scared you'll hurt yourself because you don't know what you're doing.
If this sounds familiar to you, here are five simple steps you can follow at home for better health. Remember, exercise doesn't have to be hard, exhausting or painful to be effective.
1) Breathe
Diaphragmatic breathing is extremely relaxing. Many of us lead stress-filled lives, creating a lot of tension, which can then lead to more serious health problems. Here's how to breathe with the diaphragm:
Allow the stomach to slightly flare out to the sides.
Keep your shoulders and upper chest remain motionless.
Allow breath to flow continuously, with no pause allowed between the breaths, either between inhalation and exhalation, or between exhalation and inhalation.
2) Stretch
Increasing your flexibility can have an incredibly positive impact on your overall health and fitness. This will keep your muscles and tendons from shortening and losing pliability. Try these stretches to help increase your flexibility:
3) Active Straight Leg Raises
This exercise will not only help stretch your hamstrings but it will also strengthen your core muscles and teach you how to use them properly. Here's how to perform this easy exercise:
Lay on your back with your low back pressed against the floor (tilt your belt buckle towards your nose) to engage the core muscles, legs straight and together, toes touching and pointed to ceiling.
With core tight raise one leg as high as possible, in the air, while the other stays on the ground. Keep both legs as straight as possible without hip raising off the ground.
As leg is lowered core must remain engaged so that the low back remains pressed against the floor and doesn't arch up off the floor - repeat 10-15x - switch legs.
4) Hip Bridges
When you sit for extended periods of time, your glute (butt) muscles tend to "fall asleep". When this happens, you can start to develop stress on the low back especially when you try to stand up. Weak glutes can also lead to poor posture, which can cause the spine, joints and other soft tissues to experience an overwhelming amount stress. Here's how to perform this exercise:
Lay on your back with your low back pressed against the floor (tilt your belt buckle towards your nose) to engage the core muscles, knees bent and feet flat on the floor.
Make sure shins are vertical to ceiling with glutes and core tight.
To lift your hips, push your heels into the floor and extend hips while squeezing glutes (Do not arch your low back).
Lower and repeat 10-15 times.
5) Planks
This is one of my favorite ways to develop full body strength. As you perform this exercise make sure you continue to breathe while keeping your core and glutes tight.
Start on forearms with elbows directly underneath the shoulder and on knees
Squeeze your arm pits slightly to help engage all the shoulder and trunk muscles.
From there extend your legs one at a time and keep your feet and knees together.
Head, shoulders, spine, hips and ankles should be aligned to form a perfect plank position.
Hold position as long as possible with good form and good diaphragmatic breathing.
Bill Tokmajian, CSCS, is the owner of Motivate Fitness in Ambler, Pa. He is a guest contributor on Sports Doc.
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