Fall is here. Everyone’s preparing to stay inside during the colder months and even more so than before, incorporating forms of exercise into routines is essential for physical and mental health since we’ll be living more sedentary lifestyles once again.
With harsh weather and little to do, staying active can be especially difficult for people in their 40s, 50s, and beyond.
Christa Dellebvoi, PT – AFAA, and Director of Fitness & Education at CLMBR, a recently launched low-impact vertical climbing machine, has shared her insights on top low-impact workouts that are easy and beneficial for every age group. These can be done in the comfort of your home with little to no equipment. Perfect for building strength and activating forgotten muscles.
3 Easy Quarantine Workouts to Build Strength
1) Sit-to-Stand Squats
Do this functional movement every day! Execute it with proper form and control to activate muscles and build strength in the glutes and quads.
Stand in front of a chair with feet shoulder-width apart, soft bend in the knees, and your core engaged. Sit the hips back and straighten your arms out in front for balance. After you make contact with the chair, drive the heels down, squeeze the glutes, and return to a standing position.
Make sure to focus on control and minimize momentum for the best results. Complete 15-20 repetitions per set.
2) Wall Pushups
Pushups and pushup variations are great for activating upper body muscles including the arms and chest.
Start standing away from a wall with your feet under hips. Place your palms on the wall, shoulder-distance apart at shoulder height. Then, bend your elbows and bring your chest towards the wall, keeping hips in a straight line. Squeezing the chest, press back to the starting position. Complete 12-15 repetitions per set.
3) Weighted Bicep Curls
Activate the biceps using resistance bands or light dumbbells.
Start with your feet hip-width apart, knees soft, core engaged, and hands by the sides. Keeping the elbows in place, squeeze the biceps, rotate the hands until palms face up in front of the shoulder. Return to starting position with control. Complete 12-15 repetitions per set.
Repeat Several Times a Week
Repeat 3-4 sets of these exercises a few times a week, or each day, depending on your workout regime. Heart rate testing and a check-up with a doctor should be a priority before starting any workout routine, even at home.
It’s important to keep moving and exercising regularly to stay healthy and active at any age! Be sure to check out CLMBR for low-impact, safe workouts featuring both strength-training and cardiovascular conditioning that can be done in the convenience and comfort of your own home.
Hi! I’m Chris! Just a Midlife Wife sharing about life’s journey; screaming and kicking through it while supposedly aging gracefully…
Focusing on healthy living, low carb & keto, things I am loving right now, and life in general.