Winter Indoor Exercises

We all know we need to exercise at least 3 times per week or more to stay healthy and keep our bones strong. Exercising also helps to detoxify the body and increase immune function. The contraction of the muscles helps circulate the lymph fluid and move it back toward the heart. Resistance exercises are also shown to increase bone density and improve balance and coordination. As we age we become more susceptible to diseases such as osteoporosis and muscle atrophy. "When researchers at Mc Master University in Ontario put a group of postmenopausal women on a year long program of anaerobic strength training, not only did their muscle size increase by 20%, but their spinal bone mass rose 9%. It's possible then, that strength training might help ward off osteoporosis." ¹

Our natural reaction is to supplement with calcium to stave off degeneration and strengthen the bones. That is NOT necessarily the best action to take. David Wolfe, one of the world's leading health experts, states that "degenerative disease if OVER calcification". You need magnesium, phosphorus, boron and other nutrients to assimilate calcium and build strong bones. The type of calcium and other nutrients ingested are extremely important. Calcium along with other nutrients, vitamins and minerals are best digested and utilized when they are in a form directly from plants, not rocks. If humans were meant to eat rocks we would be able to chew them! Therefore the best plant sources of calcium are fresh dark green leafy vegetables such as kale, arugula, collards, parsley, cilantro, marine phytoplankton, chlorella, and most seaweeds. Eating these foods everyday in their fresh raw form helps assure your body will have the nutrients it needs to be healthy and strong.

For me when it's cold outside it is difficult to exercise. Maybe some of you feel the same way, unfortunately we have to do what we can to find creative ways to exercise indoors. So here are a few ideas I have used over the years to keep in shape even when there is 10 feet of snow outside.

Rebounding - is my winter exercise friend. This is one of the very best exercises you can ever do to keep every one of your 75 trillion cells in tip top shape. Using a trampoline and the pull of gravity every cell and muscle in your body is stimulated and worked with every bounce. You also get a nice aerobic workout as you jump. Using the gravitational pull on the earth in combination with muscle movement the lymph is massaged and each cell in your body is gently cleansed. There are many different jumps and twists to do to specifically wok various parts of your body, including your intestinal tract! The other wonderful feature on this exercise is it is one of the easiest on the body as far as concussion goes.

Biking or Spinning - If you enjoy outdoor bike riding then you can buy a bike converter if you do not have an indoor stationary bicycle. They are relatively inexpensive and give you a wonderful low impact workout. You also have the option of joining a gym and going to a spin class, where you ride to music and have an instructor to help to get the most of your exercise time.

Stair Climbing - If you have a 2 story or tri level home you have it made, this exercise if free for you! The hardest part of this is doing it. you must set time away to actually do sets of stairs in order to get the benefit. The other option is to buy a stair climber and work out on it at least 3 times per week. Start slow and build up your time.

Dancing - This is wonderful exercise and fairly low impact. It is an exercise that is really fun, creative and can be done by people of all ages. Dancing works most of the major muscle groups as well as the lymph.
You can dance alone, with a partner or group, take a private dance lesson or a group lesson, there are many options when it comes to dancing.

Gym- You can join your local gym. There are lots of exercise options at most gyms, all indoor, all year around. You can do some calisthenics in your home to increase your body strength and flexibility. These exercises are normally done with body stretching as they are using your own body weight for resistance. For more explanation and exercise ideas see Wikipedia.

Swimming - You need to find an indoor pool for this option. Most indoor pools are either at colleges or membership gyms, although some neighborhood recreation centers have them for a minimal fee. Another option is to go to a location where the weather and water is warm. There are lots of winter hideaway vacation spots that fit this bill. Some of them are, Bahamas, Australia, Fiji, Bali, Cozumel, Cancun, Aruba, Costa Rica. My favorite is going with Dolphin Expeditions in Bimini for a week of swimming with wild dolphins. It is incredibly relaxing as well as good exercise.

Yoga - This is a relaxing exercise option for body, mind and spirit! The word yoga means union in Sanskrit, the language of India where yoga originated. Yoga consists of three main structures, breathing, exercise and meditation. It's goal is to unite or integrate one's own consciousness with universal consciousness. There are many varieties of yoga. The Yoga Journal shows you some basic poses to do indoors. Yoga is a practice for life.

Martial Arts - Various systems of ancient movements and practices that are traditions for combat training. All the martial arts have similar objectives, to physically defeat the other person and to defend one's self or others from physical threat. Many of the martial arts are linked to beliefs such as Hinduism, Buddhism Daoism and others. You will most likely need an instructor to get the most of this indoor activity.

Indoor rock climbing, skiing, windsurfing, bungee jumping, sky diving - These are activities you definitely must go to a professional to participate in. It is a wonderful way to get acquainted with the sport and master it before you go into the great outdoors and try it. I learned to ski indoors at a sport store, and it was a huge help when I hit the real snowy slopes. I highly suggest trying some of these activities if they at all interest you.

Stress Reduction - This could be through the use of meditation, or a quick and easy technique I learned last winter, QE. QE or Quantum Entrainment is a simple technique for quieting the mind. It places you in the eternal NOW, where there is nothing to do, nowhere to go and best of no stresses. You can learn this powerful technique on your own visit Quantum Entrainment to see how.

These are some basic suggestions to keep you fit and trim indoors this winter. Some of these you can do for free at home, some will require lessons and the proper equipment. What ever you decide is best for you, have FUN doing it. Half the benefit of exercise is having fun! Enjoy the winter, and emerge next spring happier, healthier, and with a new practice or sport!

Sources:
1- Longevity by Kathy Keeton, pg 160