by Bryan Jarrett
To express ourselves through movement we can help heal, strengthen and maintain the integrity of our physical bodies. Staying active is not just about burning calories and shedding unwanted pounds—it’s about the overall impact it can have on our lives. Even as a fitness coach, I love to keep my workouts varied and, most importantly, playful! Here are four ideas that will get you moving without the use of dumbbells, barbells, or treadmills!
1. Raid the toy aisle at your local drugstore! The other day I was at my local drugstore to buy charcoal for the grill. I spotted all of these summer toys for the backyard on clearance. My intuition drove me to say YES to a $4 Skyball game and the result was a lot of fun! Any game will do for this idea (Badminton, Horseshoe/Ring Toss, etc.) Play a few rounds for 20-30min. Then say hello to your elevated heart rate, improved coordination, and have fun!
2. Walk to your local park and add a sensible workout: The walk to the park can be part of your workout. The other part can be a resistance band workout once you get there. All you need are a couple of resistance bands and something secure to wrap your band around. Circuit these four exercises as one round. Aim to perform 2-3 rounds.
- Wide Grip Rows: These are awesome for our posture and alignment of the spine. First, secure the band. Then, take the handles and walk the band back until it is tight. Pull the handles apart and bring the elbows to the side into a table top position. Make sure the shoulders stay down the entire time to minimize neck tension. Do 15-20 reps.
- Chest Press: Place the band in the same position as the Row. This time face a way from the handles. Start with the band at shoulder height with elbows flexed into a table top position. Then push the handles together while keeping your shoulders down. Do 15-20 reps.
- Core twist: Insert one handle into the loop of the other. Pull one handle away from the pole to create a knot in the band. Stand with feet shoulder width apart. Facing to one side, grab the handle and hold it away from the body with the elbows flexed. Then twist to the side. Control the band as your arms come back to center. Limit your range of motion if you have any limitations in your back/spine. Do. 8-10 reps on each side.
- Bicep Curl: Stand with feet together on the band for lighter resistance. Stand with feet shoulder width apart for heavier resistance. Keep your elbows tucked into the sides of the body while maintaining a strong grip on the handles. Do 15-20 reps.
3. DANCE. A simple step-touch can put you back in touch with feeling good. You owe it to yourself to play your favorite album, lower the blinds (or not), and just dance. Challenge yourself to dance with no judgment for at least 15-20 mins. You don’t need to be great. Participation is the new winning!! Also, video dance games (ie: Dance Central) provide great opportunities to laugh and move together with the whole family.
4. The Fitness Toy Chest: Try these fitness toys to get your heart rate up. You could even circuit these items for a fun and treadmill-free cardio workout!
Gliders: These look like giant furniture movers! You can slide around your house as your do squats, lunges, and core-training work. I recommend the ones here.
Hula hoops: Go ahead and dig it out of the garage and get those hips moving!!
Agility Cones and Ladders: These are great and inexpensive. Although, you could use anything around the house as distance markers to create your own challenge course.
Jump Ropes: These are very effective at getting the heart rate up with very little equipment. Jump in!
However you do it, get moving and model for your children how being active can be fun and healthy. Taking care of your health is an important part of taking your family, they deserve to have you healthy!
If you want encouragement in your own journey of developing and maintaining healthy active family habits, join the #TLBmoves Facebook group and don’t miss out on the Joovy, ThinkSport ThinkBaby, and Tula giveaway to help you get moving!
What fun ways do you find to fit some fitness and physical activity into your family routine? Any playground or at home workouts you enjoy?