Regular exercise is an easy and effective way to keep your heart strong – and it can be done from home! Workouts are a key component of our StrongHearts program, and StrongHearts Exercise Physiologist NAME, walks us through exercises that improve heart health and can be replicated at home. Read below for an outline of the exercises, then follow along with the video.
If you have weights, use those, but if not use any object with weight – canned foods or shampoo bottles, for example.
- Sit in a chair for these workouts.
- Using your weights, do an overhead shoulder press for three rounds of 15 reps.
- Starting with your hands to your side, raise the weights in front of you, focusing on control for three rounds of 15 reps.
- Starting with your hands to your side, raise the weights to your side for three rounds of 15 reps. If this is too challenging, use something lighter or your own body weight.
- Use the weights to do a bicep curl, moving only at the elbow, for three rounds of 15 reps.
- Using a chair, stand with your feet shoulder width apart and drop onto the chair like you are sitting and pop back up for 15 reps.
- Rotate your chair around and place your hands on the back for balance. Raise your leg to the side, doing three rounds of 15 reps on each leg.
- Using the back of the chair for balance, raise up unto your tiptoes for about two seconds for three rounds of 15 reps. To add an extra challenge, hold your weights during this exercise.
- Sitting back on the chair, raise your leg in front of you, point your toe toward your body and make a circle with your leg for about 30 seconds, then reverse. Repeat with the other leg.
- Lean back on your chair, raise your legs and mimic the motion of pedaling a bicycle for 45 seconds.
Roll your shoulders back, then forward. Stretch your legs out and do your best to touch your toes.