Fitness by Jennifer Cox Before you begin any new workout routine, consult your doctor. Review your home gym equipment with him/her to ensure that you’re capable of using these products. home gym essentials TOP 5 Joining a gym isn’t always feasible. It can be expensive, and it can be difficult to make the time to get to the gym, which is why it’s great to have a gym right in your own home. However, you need to have the right equipment in order to optimize the at-home exercise experience. So here are the top five home gym essentials which you need for a full-body workout. Free weights You can get individual dumbbells and use a stackable rack to store them, however adjustable weights are great because they take up less room. You want to be able to increase the amount of weight that you are working with as you get stronger and more fit so, if you go the individual route, make sure that you have a variety of weights. EXERCISES: Use weights to do curls (for stronger arms) and lunges (for stronger legs and core). Resistance bands Resistance bands are fantastic for strengthening both bones and muscles. They are ideal to help improve flexibility, co-ordination and balance, as well as to reduce joint pain. They are also lightweight and portable, meaning that you can take them with you (on vacation, for example). EXERCISES: Secure the band under one foot and, with your arm on the same side, use the band to pull up – the resistance will help you build muscle. Do this 10-15 times. Repeat on the other side. Or, tie one end of the resistance band to an ankle and the other end to a very secure item behind you. Sit with your legs bent at a 90-degree angle and extend your leg in front of you. Do this 10-15 times. Repeat on the other side. Stability ball A stability ball can make a whole-body workout more fun because there are a variety of exercises you can do with it. Build up your balance, stability and core, all with one tool. EXERCISES: One great workout is to sit on the stability ball with your feet planted firmly on the floor about shoulder-length apart, lift one bent knee up to your chest and then put it down. Make sure that you are very balanced when doing this. Do this 10-15 times. Repeat with the other foot. Medicine ball This weighted ball is often used by athletes for different exercises, however it can be great for seniors, too. It can provide resistance during a workout, build bone density, strengthen muscles and improve co-ordination. EXERCISES: Sit in a chair with your feet planted firmly on the floor about shoulder-length apart. Hold the ball in both hands and raise over your head, then bend your arms to bring the ball back behind your head. Do this 10-15 times (or fewer, until you build up more strength). Step deck Adjustable step decks will help get the cardio portion of your workout into your regimen. It can also help strengthen your legs, lower back and core. EXERCISES: Start by simply marching up and down the step deck at a lower height. Then, as you become more proficient in working with a step deck, you can add height to it. Or, you can change your routine from marching to a faster pace of hopping on and off the platform. 36 | www.snowbirds.org
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