By: Tanvi Maharaja, PT, DPT, at Signature Healthcare
As the temperatures plunge, it gets harder and harder to keep up with daily walks and/or outdoor activities that keep us active and agile.
Although not all of us have the equipment to exercise at home, you can do some simple movements that work just fine to keep those joints flexible and those muscles in good shape.
As a physical therapist who deals in exercise prescription every day, here are my top five exercises for generalized strength and conditioning, along with simpler versions wherever applicable:
Disclaimer: Please note that the following exercises are general guidelines and not to be taken as medical advice. Please consult with your healthcare provider before undertaking any new exercises.
Squats
Squats are the most versatile, value-for-money exercise there is.
This exercise incorporates strength, mobility, balance, and function. There are more variations of squats than one can list: goblet, overhead, staggered, Bulgarian split, Roman chair, staggered, offset, single leg, TRX assisted, deep, half — done with barbell, dumbbell, free weights, bungee, medicine ball, etc.
The simplest form of the squat is the sit-to-stand variation. This is ideally done on a chair that is knee high, such as a dining chair, and as the name implies, consists of repeated standing from a sitting position.
Push-ups
Although this exercise is upper-body-focused, paying attention to form can turn this into a great core exercise.
The wall or countertop/inclined push-up is the easy variation to begin with, and going further down to on-knees, on-hands makes it more challenging. Variations can consist of single-arm, push-up with plus, push-up with shoulder taps, and so on.
Monster walk
First of all, you put on your favorite monster costume. Then…
JK!!
Have fun with this exercise, try it with a band around the knees, and feel the burn! Hip abductors are often an ignored muscle group and this exercise shows this muscle some love.
Variations can include a simple lateral walk with or without bands. Variations also can include reverse monster walk, and the workout becomes tougher as the band slides further down towards the ankles.
Holding a medicine ball or pulling on a band with hands can turn this into a full-body exercise.
Planks
Most folks have a love/hate relationship with planks.
Form is everything, and variations can include time limits, toe taps, arm switch, torso turn, reach overs with weights, dynamic plank from hand to forearm, and so on.
The simpler variation starts with holding a plank at an incline at the countertop, or performing one on knees.
Side planks are a distant cousin and again have variations ranging from a simple side plank on knees to more dynamic versions involving arm and/or leg movements.
Step-ups
Simple, effective, functional: Step-ups can be performed safely at the lowermost step of the staircase. Stepping up and down, either forward, backwards, or sideways on each side works different muscle groups, and aids in balance training. The use of a railing is optional. Variations may include knee highs, alternate arm lifts, carrying dumbbells, pulling on a band between hands, or pulling on a band tied sideways to the railing.
Most of these exercises need little to no equipment, can be dialed up or down as needed, and have plenty of room for creativity. Your physical therapist can guide you to find the exercise that is just right for you, meets your body where it’s at, and tweak it to make it safe and effective.
So don’t let the winter bleakness bog you down, there is a lot one can do safely at home with great success!
Happy exercising!
Stay strong!
Stay safe!
Community Voices for Health 