A common mistake many make when starting an exercise routine is doing too much, too quickly. Then the general difficulty of the workout—or the ensuing soreness—leads the person to quit before they can see results.
With that in mind, Cooperstown Center for Rehabilitation and Nursing has a look at four workout moves that can be done by beginners from the comfort of your own home. These moves are meant to build up your endurance, strength, and agility over time.
- The Pinwheel
The pinwheel helps release tension built up by sitting in a chair and hunched over a computer for hours on end, which improves mobility. Stand with your feet at hip-length apart and extend your arms straight out in front of you. Then slowly raise them over your head, go behind your body and lower them, starting back at the original position. Do that 10 times then reverse direction 10 more times. If you’re feeling ambitious, have one arm go in one direction and the other go the reverse way.
- Walk or Run
If you’re not used to walking or running, start slow to avoid injury. Start with a 20-minute walk. After a rest day, go for 30 minutes. Rest again, then do 40 on day five. Keep this up until you can walk for an hour. Then work on speeding up. Start with a brisk walk, then a speed walk, then a minute of jogging, two minutes, etc. Once you’re jogging more than walking, increase the number of days per week from three to four, then to five.
- Plank
A plank is trying to hold your body still while supporting it with your forearms and toes. You’ll want to keep your head, back, and legs in a straight line once you go into the plank position. Try to hold it for 15 seconds, then up it to 20 the next time, and add a few more seconds to your goal each time you attempt the move.
- Wall Sit
The wall sit will strengthen your core and lower body without putting much strain on you. Stand with your back about a foot away to a wall. Lean until your back touches the wall, then bend your knees and slide down the wall until you’re sitting on an “invisible chair.” Hold for 15 seconds, then slide back up into a standing position. Do three reps of this, increasing the amount of time you’re in the sitting position by a few seconds per rep.
To learn more about Cooperstown Center for Rehabilitation and Nursing and all of the services they offer, visit http://cooperstown-center.facilities.centershealthcare.org/.
