10 exercises to beat the winter blahs

by Jen Foley – Healthy Lifestyles Director, Two Rivers YMCA

Last week I talked about how to plan your day and how to be successful in the long run. As the winter months are upon us sometimes getting to your gym or to your favorite class can be challenging. Watch the video for at-home workout suggestions!

Mississippi Valley Health News' nutrition blogger Jeni Tackett (left) and fitness blogger Jen Foley (right) offer their insights and inspiration to help you keep your promises and get on the road to great health.

Below are a list of exercises that you can do in your very own home!  You should have no more excuses on getting your workout in because of the bad weather outside.  Here are 10 great exercises that you can do at home, without the need for any equipment:

1. Walking – If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry!) If you don’t have any stairs available, just walk around the house a few times
2. Jumping Jacks – These are always fun, as they bring back memories of being a child! Jumping jacks are great cardio exercises, and good for warming up, too.
3. Pushups – I love pushups! This exercises works your whole body and gets you stronger. You can do them a few ways; do them on your knees, instead of keeping your legs straight or do them standing up against a wall.
4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Planks – This is one of the best exercises for strengthening abdominal and back muscles. To start; lie face down resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 10 to 20 seconds, lower and repeat for 3-5 reps. As you get stronger try holding for a longer period of time!
6. Jogging In Place – Jogging is a great exercise. You can jog in place at home while watching TV or listening to music.
7. Squats – These are wonderful exercises for your legs and glutes. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult.
8. Light Weight Lifting –Just use whatever you can find in your house. Start out with something light, such as a can of beans, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
9. Dancing – Dancing is a wonderful exercise, which is great for your heart and soul. Not only that, you can do this your family and you may even learn some new moves from your kids!
10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles.

Jen Foley is the Healthy Lifestyles Director at the Two Rivers YMCA, Moline.  Jen majored in Therapeutic Recreation at the University of Tennessee and Gerontology at Sonoma State University. She lives in Davenport with her husband, Tim and their two pugs Jack and Lucy. She enjoys having an active lifestyle and helping others achieve their goals.For a listing of all of Jen’s blog posts, click here.