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Indoor Activities and Exercises

Man doing lunge in home

How to Exercise Indoors

For those of us who live in locales such as southern California, outdoor activities and outdoor exercise are available year-round. Elsewhere, winter sets in and many people discontinue their outdoor activities until the return of spring. As it is important to maintain our fitness levels throughout the year, ongoing questions relate to the possibility of developing indoor activities and exercise programs. Fortunately, a wide range of indoor exercise activities is available when the weather gets colder to effectively replace one's outdoor fitness regime.


An indoor activity and exercise program includes the following:

Supine leg roll-overs (core)

Supine hip presses (core)

Plank (core)

All-fours leg raises (core)

Push-ups

Bodyweight squats

Bodyweight split-squat

Walking hamstring lunges

Jumping jacks

Rapid standing leg lifts

Abdominal crunches (core)

Leg raises

Resistance band seated row

Resistance band shoulder press


The only equipment you need is a 6-foot-long exercise mat and a resistance band.


You may perform the entire routine in a single session or divide the exercises into groups, such as legs and 1-2 core exercises, upper body and 1-2 core exercises, aerobic exercise and 1-2 core exercises, and perform each group on a separate day. The overall goal is to do 30 minutes of vigorous exercise five days a week. The indoor activity/exercise program incorporates strength training, aerobic exercise, and core exercise. It could even replace going to the gym when the weather is particularly unsettled.


From the perspective of an individual's and a family's health and well-being, as well as from a public health perspective, regular vigorous exercise provides a wealth of benefits. For example, diabetes, high serum cholesterol levels, overweight/obesity, heart disease, and hypertension are all lifestyle disorders. By implementing consistent lifestyle changes including exercise, nutritious food choices, and obtaining sufficient rest, we are taking meaningful action on our own behalf that will positively impact our long-term health and well-being. These lifestyle changes are important for everyone, as people of all ages, races, and genders may be affected by lifestyle diseases. For example, research has shown that lifestyle modifications accounted for a 50% reduction in mortality from heart disease. This is a significant return on investment of time and effort.


Regular chiropractic care is a key component of all exercise programs and provides support and benefit for both indoor and outdoor exercise activities. Regular chiropractic care detects and corrects spinal misalignments and sources of nerve irritation as well as helps enable your body to perform at peak capacity and function at high levels of effectiveness. In this way, by participating in regular chiropractic care, the spinal biomechanics of every family member is optimized, helping to ensure the long-term health and well-being of everyone, young and old.



1Escamilla RF, et al: Muscle Activation Among Supine, Prone, and Side Position Exercises With and Without a Swiss Ball. Sports Health 8(4):372-379, 2016

2Lorenzetti S, et al: How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. BMC Sports Sci Med Rehabil 2018 Jul 17;10:14. doi: 10.1186/s13102-018-0103-7

3Beazley D, et al: Trunk and hip muscle activation during yoga poses: Implications for physical therapy practice. Complement Ther Clin Pract 2017 Nov;29:130-135, 2017 . doi: 10.1016/j.ctcp.2017.09.009



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  • "I can't believe how professional, efficient, and effective the entire staff is at CHAWC. I am out and on my way to work in a short time, while achieving maximum results."
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  • "I have suffered from lower back and sciatica pain for over two years now. Prior to my visit to this practice, I have been x-rayed, tested, MRI, countless specialists visits and not to mention the costs associated with all of that. I have been in chiropractors' offices before and they usually adjust my back and the pain decrease for a day or two but never goes away. Dr. Cally was thorough, knowledgeable in her specialty, and kind. Although, I was skeptical at first but, Dr. Cally's knowledge put me at ease. Needless to say, now I am pain free. Not only she is good with her patients but once you walk-in that office you will feel the good vibe from her staff (happy employee means happy customer), which tells me she is treating her staff good as well. Thank you, Dr. Cally for all you do. You and your practice are hard to find these days. Keep up the good work."
    Dr. Beygatt, PhD
  • "Dr. Jo has been such a blessing and resource for my health and my back. I have been doing chiropractic for about 15 years, and Dr. Jo's treatments and home therapies have seriously changed my life and my back and neck in the past year. I am in awe of how much better I feel overall and so appreciate their dedication to my health and well-being!"
    Joy
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    Megan
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  • "I am very impressed with the quality of care and knowledge of Drs. in this clinic. My quality of life has improved drastically and I am able to do things now that I have not in a few years. Dr. Cally and Dr. Jo have made a difference for me. Laura and Julie are so welcoming, as well as willing to work with your schedule so you can reach your health goals. Thank you Chiropractic Health and Wellness Center!!!"
    Ashley