Dr. Caren Fortin, BHK, DC - Doctor of Chiropractic
The past two and a half years has been full of gym closures, both temporary and permanent. While it can be quite disruptive to one’s routine, it doesn’t mean one has to go without exercise! Whether in your house/basement, or in your backyard, you can get a great workout, but the preparation for exercise is important. Below I’m listing some tips, courtesy of the Ontario Chiropractic Association, on how to go about exercise safely at home.
1. Make sure the area that you are working out in is clear of any debris or obstacles that will impede your workout.
2. Although equipment like kettlebells and dumbbells are nice to have, they are not necessary. Substitute traditional equipment with a backpack in which you can add items to make it heavier, like books or canned goods. You can also use items like a water jug or a bag of potatoes to lift or add weight to your exercise. Structures such as park benches can be used to jump or step onto, and tree branches can be used for movements like chin-ups (just be sure that the tree branch can hold weight).
3. Always do some stretching and mobility exercises before and after your workout.
4. Good footwear, or barefoot, is the way to go to prevent slips and falls.
5. Gradually increase reps, sets and time by about 10% each week. If you do too much too soon, the risk of injury increases.
6. Incorporate some mental imagery before or during your workout. Try closing your eyes, slowing your breathing down and visualizing yourself performing the exercise. Focusing on your breathing can also help reduce stress and tension in the body.
7. Find some workout buddies. Working out with others, virtually or in person, can be a great motivator and make your workout more fun!
If you still have questions or concerns about working out at home, our Chiropractors Dr. Caren and Dr. Ahmed, would be happy to help. Book an appointment online or call the clinic at 905.465.4595.