Like many of us, if you’re stuck close to your home and not able to find a way to exercise, I want to offer some simple ideas. 

Most of you know that exercise is important.  If you have read anything in print or online about the importance of better health, especially during the pandemic, it’s even more critical now.

Let’s discuss some easy ways to improve your health.  When you start, it’s not about how long you spend moving, it’s just about getting some movement and doing it safely.

The simplest way to increase your heart health is to walk.  If you’re not able to get out, try to walk around your home or apartment.  If you have stairs, try walking up and down a few flights a day.  It’s one of the best ways to improve your heart health.  I know it’s not as glamorous as being on a piece of cardio equipment at a club or walking outside, but movement is important and its cumulative.  The more exercise you do, the stronger you’ll get.  If you have a piece of cardio equipment in your home with clothes hung on it, you might want to try getting on it.  Start slowly and progress slowly.  That way, you reduce your chances of developing soreness or an getting an injury.

It’s time to talk about strength training. The number one predictor of decrease health is lack of leg strength. Legs get weaker and people move less. The easiest way to improve your leg strength is to do 2 exercises:

1. Seated Toe Raise – This exercise strengthens the muscles from your ankles to your knee. Good to reduce ankle and knee soreness
   • Sit in a straight-backed chair with the best posture you can.
   • With your heels on the floor, lift your toes as high as you can
   • Hold for 5-10 seconds
   • You should start to feel the front lower part of your legs get warm
   • Slowly lift and lower your toes in a very short range
   • Keep going until the front of your lower legs get tired
   • Go slowly and never work to any feeling of being sore
2. Seated Knee Raise – This exercise strengthens the muscles from your hip to your knee. Good to reduce hip and knee soreness
   • Sit in a straight-backed chair with the best posture you can
   • Slowly lift one knee
   • Hold for 5-10 seconds
   • You should feel the front of your hip and/or upper thigh get warm
   • Slowly lift and lower your knee in a very short range
   • Keep going until the front of your hip or front thigh get tired
   • Go slowly and never work to any feeling of being sore

Go slowly and relax while you’re doing any exercises. Have fun with whatever you’re doing and in time, you will see positive changes.

Hopefully 2021 offers you and those you love increased health and strength.

Happy New Year!

Liability: Consult your physician before beginning this or any exercise program.  If you ever feel faint, sweaty or unsteady, please discontinue the program and contact your Physician immediately.

Waiver: I acknowledge the acceptance of this or any program from a Satin Wellness – Wellness Specialist may carry with it the potential for injury or death. I release any Satin Wellness staff, employees, subcontractors or family from any and allclaims and waive any right that I otherwise have to bring legal action against for personal injury.