HOW TO GET IN SHAPE WITH­OUT LEAV­ING THE HOUSE

South Burnett Times - - YOU -

It’s a feel­ing we are all too fa­mil­iar with af­ter Christ­mas – that bulge that makes it dif­fi­cult to do up our jeans.

While it’s a nice re­minder of the good times with friends and fam­ily, most of us don’t want it hang­ing around too long.

What if there was a way you could shape up with­out even leav­ing the house?

Ex­er­cis­ing at home is not only pos­si­ble, it’s fun, per­son­alised and doesn’t have to take much time.

Sarah Spuf­fard, from YMCA­fit in the UK, rec­om­mends in­cor­po­rat­ing small ex­er­cises when­ever you can through­out the day.

“Maybe do 10 min­utes in the morn­ing and then 10 min­utes in the af­ter­noon; it doesn’t have to be in a full block,” she said.

“It’s bet­ter than not do­ing it at all. Even when you’re clean­ing your teeth, you can do some small squats or knee-bends.”

Cir­cuit train­ing is an­other easy way to ex­er­cise in the com­fort of your own home.

It’s ba­si­cally a range of ex­er­cises that fo­cus on dif­fer­ent parts of the body.

“You can do lit­tle cir­cuits at home,” Sarah said.

“Walk to one end of the liv­ing room, then march on the spot.

“Have a chair there so you can then do a few sit-to-stands – sit down with your arms stretched out in front of you, stand up with your arms still out­stretched, then re­peat.

“You can also do stand­ing press-ups against the wall. It’s a good idea to do 10 of each and have a lit­tle rest in be­tween.”

If you’ve got stairs you can do step-ups, or shut­tle walks from one side of a room to an­other.

Or you could try bi­cep curls us­ing a can of baked beans.

Then you can start to make things more chal­leng­ing.

“Sit-to-stand could progress to a squat, then that could progress to a weighted squat where you hold some­thing in your hands,” Sarah said.

“With a wall press-up, just step fur­ther away from the wall. I’d ad­vise count­ing things too, for ex­am­ple, start by do­ing step-ups for a minute, then in­crease that.”

Make sure you are do­ing it with enough in­ten­sity. Your heart rate should be up, and you should be breath­ing heav­ier and sweat­ing a lit­tle.

Yoga is an­other ex­er­cise op­tion that doesn’t have to be done in a stu­dio.

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