Yesterday, we talked about how to use everyday activities from brushing your teeth to driving to build strong muscles. Today, we're going to focus on how to make good exercise gear from things you already have lying around your home. You'll be surprised at how insanely simple this free gear can be!
Cardio
One of the best ways to get good cardio when you can't get outside is with a jump rope. Don't have one? No problem! Here's how to make one from an old t-shirt: Lay an old t-shirt flat on a table or counter top. Remove the arms and neck at the seam. Beginning at the seam on the bottom of the shirt (waist), make a 1/2 inch cut towards the top of the shirt. Turn the scissors to the right and start cutting a 1/2 " strip along the bottom. Continue cutting in a coil pattern until you can't go any further. You should end up with a very long strip of fabric. Tie knots (or you can add beads if you have them) every 1 to 2 inches to give it some weight and voila! Instant jump rope.
Other freebies: Walking, Jogging in place, dancing, yoga, Tai Chi and aerobics. Hundreds of How-to videos and tutorials are available for free on You Tube. If you don't have internet access, you can borrow videos from your local library for free.
Weight Training
Here's where a little creativity can come in handy! Need some weights? Here are a few tips to get you started. First, most food items come in packaging that is already weighed. A box of spaghetti for example, typically weighs one pound. All you have to do then is add enough food to cover the weight you need, to a grocery bag, then use the handles to lift the weights. Need more weight than the bag can hold safely? Try filling an old backpack, or other heavy duty bag or container with weighted items. Old tent bags, 5 gallon buckets, even old ammo cases all make great containers to work out with. To vary your routine, try this: Seal one end of an old PVC pipe or wrapping paper tube. Fill it with sand or dirt, weighing it on a bathroom scale until you get the weight you want. (Note: it's best to use dirt that has been completely dried in an oven because moisture can add weight). Seal the other end and use it to work out the shoulders, arms and upper back. Working out the legs can be a bit trickier, but not if you know what to do. Try filling a few zipper seal sandwich bags or plastic grocery bags with dirt or sand to the desired weight. Seal the zipper or tie the ends of the grocery bag to seal. Cut the leg off an old pair of pants. Lay the leg horizontally so that the open ends are facing sideways and tie a knot or sew a seam down the center. Insert the baggies, one on each side, and seal. Use the ends of the leg to tie around your ankle, and you have a great ankle weight! Add as much or little weight as you can handle safely. You can also use an old pillow case, bandanna or any other old fabric you have laying around.
Remember, you don't need fancy equipment or new gear to get a great, total body workout. A little creativity can get you everything you need for free.
Check back with us tomorrow for some great tips on Meditation.
Until next time,
Be well!
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