On the fourth day of FitMas NCHPAD gave to you...exercises to do with your loved ones too!
The holidays are normally reserved for time spent with family and friends. This may include holiday parties, dinners, gift exchanges, caroling, and adorning your abode to name a few. Physical activity may not be on this list yet, but what if you could partake in a sweat session while still spending time with your loved ones? Some like to hit the gym alone and others like the company of a workout partner; whatever your style may be we've put together a few exercises that can be enjoyed during the holidays with a companion. Here's to reveling in the holidays without compromising a healthy lifestyle by getting fit together!
Cardiovascular
It's pretty simple to enjoy heart-healthy cardiovascular activities with a companion. Options include walking, running, rolling, swimming, biking, and indoor cardio equipment to name a few. Aim for 30 minutes of cardiovascular activity a day; get it in by waking up a bit earlier in the mornings, taking a mid-day break, or encouraging the whole family to go around the block after dinner.
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| Indoor Cardio |
Outdoor Walk/Roll |
Cycling |
Strength
Here are a few muscle strengthening exercises that can be performed with a partner. Aim for 8-10 repetitions for 2-3 sets of each exercise.
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| MB Toss |
Bench Press |
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| Push Ups |
Shoulder Press |
First on my list are heart-healthy cardiovascular activities. Finding a type of cardiovascular activity that you two can do together is actually one of the simpler activities to adapt. For instance, you could go on a bike ride (just not always on a bike built for two). There are all kinds of accessible bikes, from handcycles to recumbent leg bikes. Other options could be to go swimming or engage in some other type of pool activity like water aerobics. Another option is to take a walk. More and more parks are making accessible greenway paths and pretty soon you might not even have to bundle up to head outside. But while the wintry months still have you locked indoors, a number of fitness centers have started offering pieces of accessible cardio equipment such as arm bikes or Nusteps which can provide a great place to start - See more at: http://www.ncpad.org/1040/5377/Couples~~P~A~~~Physical~Activity~#sthash.7w60OcR6.dpuf
First on my list are heart-healthy cardiovascular activities. Finding a type of cardiovascular activity that you two can do together is actually one of the simpler activities to adapt. For instance, you could go on a bike ride (just not always on a bike built for two). There are all kinds of accessible bikes, from handcycles to recumbent leg bikes. Other options could be to go swimming or engage in some other type of pool activity like water aerobics. Another option is to take a walk. More and more parks are making accessible greenway paths and pretty soon you might not even have to bundle up to head outside. But while the wintry months still have you locked indoors, a number of fitness centers have started offering pieces of accessible cardio equipment such as arm bikes or Nusteps which can provide a great place to start - See more at: http://www.ncpad.org/1040/5377/Couples~~P~A~~~Physical~Activity~#sthash.7w60OcR6.dpuf
