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Body Kinetics Blog

A Few Functional (really functional!) Exercises to Shelter

Posted by Ellen Karpay-Brody | Thu, Mar 19, 2020 @ 12:03 PM
Hi my dear clients,
Remember a long long time ago when we used to meet in person? It’s only been a few days and already I’m a bit nostalgic. Until the time comes when we can meet again, and we will, I am sharing some appropriate exercise ideas to keep you moving, active, and within the “Shelter Orders."  
 
Why the Gym?
Over the course of our training I’ve stated that we go to the gym for many reasons including social interaction, support and expertise. We dedicate purposeful exercise to replace many of the human movements that industry and technology have seemingly eliminated. Some folks have eliminated movements (aka chores) by way of engaging another human, a person who does housekeeping. Some of you responded wittily, ”my housekeeper does that” or “I don’t do that anymore.” Pause… Well, with a 3-week Shelter Order in place chances are that you are now the designated housekeeper, and that’s an opportunity for functional exercise activities! 
 
So allow me to take you back to some of those cues I offered.   
 
A Few Functional (really functional!) Exercises During the Shelter Order:
 
For all the below, BREATHE in and out!  Do not hold your breath! Exhale during the greatest Exertion (EX = EX)
1. Reaching for something high or low, standing or on hands/knees
    Scrubbing the bathtub, shower floor/walls, changing bedding, emptying low-lying trash cans, removing cobwebs. 
Exercise: Pointer - extending your opposite arm/leg, tightening/bracing your Abdominals, squeezing your Glutes.
 
2. Moving/Pushing or Pulling furniture, esp. if heavy or larger than your reach, items when mopping, vacuuming, sweeping
     Changing sheets, loading the dishwasher, laundry washer/dryer.
Exercise:  A. Squat or Lunge, keep Spine in neutral (not curved back), press your foot “tripod” to the floor and squeeze your Glutes
                 B. “Rows,” Push-Ups
 
3. Scrubbing anything, floors, toilet bowls, counter tops, sinks, mirrors, windows
Exercise:  Shoulder internal and external rotations. Squeeze into your arm pit area for Rotator Cuff stabilization. Think “Karate Kid” and “wax on, wax off."
 
4. Lifting and Carrying, Pulling out trash, laundry
Exercise:  Squat and Pull, hold heavy item close to your torso and brace your Abdominals.
 
5. Stepping Up/Down Stairs
Exercise: Step-Ups/Downs, secure your footing, engage your quadriceps (front of thighs), hamstrings (back of thighs), and Glutes (buttocks).
 
6. Quick Pace and Music
Exercise: Give yourself a time-interval to complete a specific room or task. Be thorough but with a purposeful pace.  
Put on some upbeat music and enjoy your “Really Functional Exercises” routine.  
 
7. Ready for something Aerobic?
Exercise: Walk, dance, march, squat, lunge, do the twist, skip/jump rope, “do the stairs”.
Post cleaning is the perfect time to transition into Aerobic exercise. You’re already warm and mobile.  
 
8. Ask, “What CAN I do?"
 
Ellen Karpay-Brody

Topics: boost your mood, workout at home, functional exercise

Written by Ellen Karpay-Brody

Ellen is guided by "It's not what you've got.... it's what you do with it". Her fitness accomplishments span numerous mediums. Ellen parents three (3) young children, has completed numerous endurance events (8 Ironman triathlons), is a published fitness author, owned/operated a small (food) business, taught middle and high school physical education (NYC), played intercollegiate sports, and attained a B.S. degree in physical education (U of Florida). Ellen is certified by ACSM and NASM.

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