“It’s Too Hot Outside”: 3 Simple Actions to Improve or Maintain Your Health, Indoors

Summer time is a great time to enjoy the sun, especially after long winters but can also be a dangerous one. Each summer the temperature seems to get warmer and warmer and instances of too much exposure to the sun, heat exhaustion, and dehydration become a constant reminder of the wrath of summer. I don’t want to strike fear into the hearts and minds of my readers but did want to prepare you all in case of emergency. Some outdoor activities like running, walking, playing basketball, hiking, etc may become more difficult at higher temperatures.

We really can’t do anything about the heat but we can improve mentally and physically by engaging in 3 simple actions: Stretching, Bending, and Flexing. I have provided specific exercises you can do while indoors so the heat can’t prevent you from staying healthy. These actions range from low intensity to high intensity. The order that I have presented them are great for building an exercise regiment. Feel free to add your own indoor activities in the comments box below.

________________________________________________________________________________________

STRETCHING

Whether it’s putting on your socks while standing of doing a 20 minutes regiment, stretching is a great way to lengthen muscles and prevent injury.  Not only will you feel great it will allow you to execute the other actions much easier.  Simply touching your toes, reaching up to the sky, and other basic stretches are great ways to stay active, especially after a day at the computer.

______________________________________________________________________________________________________________________________

BENDING

Bending seems like the next logic action. Bending at the waist (front, to the right, then backward, and finally to the left ) is a minimal impact activity and should be a part of your daily routine. Bending your knees lubricates joints, tightens thighs, and is overall a good practice.

Livestrong.org suggests

“grabbing both sides of a doorway with your hands, leaning back, and squatting a bit farther than halfway down.”

You’ll get the best benefit by doing these until you feel a burning sensation in your thighs.

___________________________________________________________________________________________
FLEXING

There are many ways “to flex”. Furthermore, your muscles are always flexing and releasing any time you are in motion and sometimes when you think you are being inactive. Some flexing exercises you can do while inside include:

Challenge Your Calves (Low”er” Intensity)

Simply “stand” on the tips of your toes and come back down to your heels. Make sure you press through the ball of the foot to get maximum strength. You know your body better than anyone, but also understand if you have never done this exercise your calves will be sore afterward.

Support Your Situps (Mid-Intensity)

Finding a situp board with padding allows the body to be placed on an incline and makes this sometimes dreaded exercise easier to do . Using a pillow or towels is a great way to offer spinal support and get a great work out

Lift a Load (well as much as you can handle) (High Intensity)

Hitting a gym (indoors) or using dumbbells at your home are great ways to build strength and cardiovascular health. Again you know your strength better than anyone else—don’t over exert your muscles. Start off light then advance your workout.

_______________________________________________________________________

GET 3 for the Price of 1

I would also add yoga to this list. Yoga encompasses all three actions I have included in this post. If you are interested in taking a yoga class and reap the benefits in an air conditioned facility you should check out our yoga classes that we offer every single day here at the Wellness Training Institute.