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Exercise Can Be a Ball
Rev up weight loss with fun, low cost tools
by Michelle Gibeault Traub, R.D.
Everyone has seen the infomercials promising thin thighs for four easy payments of $19.95. But, shelling out your hard-earned cash is not the secret to exercise success. Anyone who has a treadmill collecting dust in their basement knows that. The true secret to really sticking to an exercise routine is adding an element of fun which can be achieved for little to no cost.
Fun Exercise for Free
Some of the most enjoyable forms of exercise are 100% free of charge. Walking your dog, playing with your kids, going for a hike – are all activities that don’t cost you a thing, but will burn lots of extra calories. Tying in exercise with activities you do every day makes it easier to stick with a routine. Here are some tips for building muscle and bone strength easily and without any special equipment:
- Do standing push-ups while waiting for your morning tea to brew. (Plant your feet firm into the floor and lean forward with your hands on the counter top. Bend your elbows so that your chest comes toward the counter, and push back to the starting position).
- Do squats and knee bends as you brush your teeth (Point your toes outward and bend into a squat. Do 25 times. Then point your toes straight ahead and bend at the knee. Do another 25 reps.) For detailed examples see the Center for Disease Control’s visual guides here.
- Walk in place during TV commercial breaks.
- Practice keeping your balance while waiting for dinner to cook (Hold onto the back of a chair and bend one leg so that your foot is on the inner side of your knee – your legs will look like they are forming the number “4”. Stay in this position and take 5 deep breaths. Then switch legs, and hold for another 5 deep breaths.) In yoga, this is called the tree pose – see YogaJournal.com for photos.
Low Cost Exercise Tools
The truth is there is a reason why there are so many pieces of exercise equipment on the market – sometimes we need a little help to get us motivated, and a new gadget can do the trick. A great piece of equipment doesn’t have to be expensive or big in order to be effective. In fact, some of the most economical tools are fully-portable including:
- An exercise ball –for under $10 you can buy an inflatable ball that will make exercising feel more like child’s play. Most balls even come with a handy exercise guide, explaining the many ways you can use this tool. If you are going on a trip, the ball can be deflated and packed in your luggage along with a mini hand pump.
- Resistance Bands – these portable bands come in lots of varieties, some are literally giant elastic bands, others are elastic cord with handles, and they all help build muscle. Visit About.com for more information on buying bands and following a resistance band workout.
- Jump Rope – this old favorite will remind you of your childhood for sure. Again, it is easy to take with you, and jumping is one of the best bone-builders available. Just be sure to wear sturdy, well-padded sneakers when jumping to help cushion your impact.
**Before buying any exercise equipment or starting a new routine, discuss with your doctor or fitness professional and take it slow to prevent injury.
Many Rewards, Little Cost
Adding exercise to your daily routine will strengthen your muscles, heart, and your bones. In addition, exercise is a great mood booster and of course helps to burn calories. By incorporating simple moves you can have an effective workout with very little monetary investment. And, with the money you save you can treat yourself to a new book, or a great new outfit, in a smaller size of course.
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Published by circle of health (formerly nw | health and bone)
Copyright © 2007 Thompson Brands. All rights reserved.
circle of health does not provide medical advice, diagnosis or treatment. circle of health compiles information from a variety of public sources to provide individuals with the tools to actively and naturally promote bone health and other related women's health issues. We encourage the broad use of the web to provide additional information. Consult your physician or other health professional in regard to specific medical conditions. |
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