- Health & Wellness
5 Exercises To Try At Home
As a busy caregiver, it can be challenging to prioritize your own fitness, and staying active at home is easier than you think. Incorporating short stretches, brisk walks or simple strength exercises using everyday items can boost your energy, improve flexibility and build muscle strength. Every little bit adds up to support your health and well-being!
Below are 5 easy exercises for resistance training recommended by Kaiser Permanente. You can purchase a resistance band for less than $10.
You should start each exercise slowly and ease off if you have any pain.
Side Pull
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder-width apart.
- Raise both arms overhead, palms of your hands facing forward.
- Slowly pull one arm down and to the side, bending your elbow and stretching the band until your elbow is at shoulder height. Hold for 1 to 2 seconds.
- Slowly return to the starting position with your arms straight up.
- Repeat with the other arm.
- Repeat 8 to 12 times with each arm.
Overhead Pull
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder-width apart.
- Raise both arms overhead, palms of your hands facing forward.
- Slowly pull your hands apart, stretching the band. Hold for 1 to 2 seconds.
- Slowly return to the starting position with your arms straight up.
- Repeat 8 to 12 times.
Up-down Pull
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder width apart.
- Raise both arms overhead.
- Bend your elbows until they are at shoulder height, with the stretched band either behind or in front of your head. Hold for 1 to 2 seconds.
- Slowly return to the starting position with your arms straight up.
- Repeat 8 to 12 times.
Chest-level Pull
- Sit or stand up straight. Grasp an exercise band with your hands about shoulder-width apart.
- Raise your arms to chest level and bend your elbows.
- Slowly pull your hands apart and your shoulder blades together, stretching the band. Hold for 1 to 2 seconds. Try to keep your hands up at chest level and do not pull your shoulders up toward your ears.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Hip-level Pull
- Stand or sit up straight in a chair without arms. Grasp an exercise band with your hands about shoulder-width apart.
- Hold your hands at the level of your hips, or near your lap if you are sitting down.
- Slowly pull your hands apart, stretching the band. Hold for 1 or 2 seconds.
- Slowly return to your starting position.
- Repeat 8 to 12 times.
Learn more tips for staying active at home and the importance of increasing activity in all 3 types of fitness: flexibility, aerobic fitness, and muscle fitness.
