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Design a Winning Indoor Workout

Don’t let bad weather spoil a healthy exercise routine. Instead, bring your exercises inside.

Indoor Aerobic Activities

Aerobic exercise helps your heart and lungs. Do moderate-intensity aerobic exercise for at least 150 minutes every week—30 minutes a day, five times a week is an easy goal to remember. Here are some ways to do aerobic activity inside:

  • Follow along with an exercise DVD or online video.

  • Dance to upbeat music.

  • Go up and down the stairs.

  • Take a swim, walk at a mall, or work out at a community center.

  • Speed up your vacuuming, bathroom cleaning, and kitchen cleaning.

Strengthen Your Routine

Strength training helps your bones and muscles. Do strength-training exercises at least two days a week. You can bring strength training indoors, too:

  • Begin with soup cans or light dumbbells. Start with weights you can lift eight to 12 times in a row. When you can do more than 12 reps, move up to a slightly heavier weight.

  • Do push-ups.

  • Try pulling on resistance bands.

  • Learn to use the weight machines at a community center.

Don’t Forget to Stretch

Stretching keeps your muscles flexible and helps prevent injuries. Stretch after you do your regularly scheduled strength and aerobic activities. Here’s how to do it inside:

  • Learn yoga or tai chi from a video, book, or class.

  • Lift your arms toward the ceiling and stretch. You can find other good stretches online.

  • Hold the stretch for 10 to 30 seconds and repeat every stretch three to five times.

Online Medical Reviewer: Godsey, Cynthia, MSN, APRN, MSHE, FNP-BC
Online Medical Reviewer: Pierce-Smith, Daphne, RN, MSN, CCRC
Date Last Reviewed: 2/1/2019
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