Stress Relief with Pool Exercises Adapted for Home
Stress Relief with Pool Exercises Adapted for Home
Exercise has many benefits such as improving cardiovascular endurance, muscle strength, bone density but what you might not know is that exercising is great for reducing stress and emotional resilience! In a recent study conducted in 2014 researchers found that people who exercise have improved resistance to the emotional effects of stress and this in turn may protect them against diseases related to chronic stress. Chronic stress is associated with detrimental effects to one’s physical health and may in turn induce or accelerate cell aging. These cells that researchers are examining are called telomeres. Telomeres are the protective “caps” that are found at the ends of strands of DNA. Telomere length shortens with age but it is currently hypothesized that this shortening process can be reduced or slowed down by engaging in regular physical activity! It is currently recommended to be regularly active every day and to engage in up to150 minutes of moderate intensity activity per week or 75 minutes of vigorous intensity per week. This equates to approximately only 20 minutes a day!
You can reap these great benefits right in the comfort of your own home! Try completing the below listed exercises for a great at home work out. Try to complete each exercise for 1 minute each. Try to see how many rounds you can complete!
- Heel and Toe Raises
- This exercise strengthens the muscles on the front and back for your lower leg. It is important for these muscles to be strong as they help with walking and balance.
- Start by standing next to a countertop or higher surface. Use this to rest your hands onto to help with your balance. Make sure your feet are shoulder width apart. Draw your belly button in towards your spine to engage your abdominal muscles. Rise up on your toes and hold for 3 seconds then rock back onto your heels and lift your toes up and hold for 3 seconds.
- To make this exercise easier try it seated in a chair instead.
- Try to complete 30 repetitions of reach for 2 to 3 sets.
- Seated Alternating Leg Lifts
- This is a great exercise to strengthen your core or abdominal muscles and your hip flexors. These muscles are important for good posture and climb
- Start seated towards the edge of a chair. Use both hands to hold onto both sides of the chair. Lean backwards slightly so you engage your abdominal muscles. Then alternate marching your legs back and forth. Make sure knee is moving up higher then then the level of your belly button.
- Try to complete 30 repetitions in a row for 2 to 3 times.
- Sit to Stand
- This exercise strengthens your glutes and quadriceps. These muscles are important to get up out of a chair or climb stairs.
- Start seated towards the edge of a chair. Make sure your feet are shoulder distance apart and flat on the floor. Lean forward and stand up. Try not to use your hands and make sure while you are standing up you are squeezing your glute muscles. Pause, then slowly descend to the chair.
- If you need to make this exercise easier, try either using your hands to push up from the armrests or only lift your bottom off the chair a little bit instead of standing up all the way.
- Try to complete this for 20 repetitions in a row for 2 to 3 times.
- Seated Arm Circles
- This exercise strengthens your shoulders and arms. These muscles are important for being able to reach overhead and carry groceries to name a few.
- Start seated in a chair with feet shoulder width apart and feet flat on the floor. Raise your arms so they form the letter “T”. Start by slowly making small circles with your arms and moving clockwise. Try to slowly increase the size of the circle you are making.
- Complete 20-25 circles clockwise and repeat with 20-25 circles counter clockwise.
