Tag: Dr. Barbara R Edwards Exercise Tips

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Exercises That Are Pandemic Safe During Winter

The pandemic has put a hold on everyday activities that help us stay healthy and active. This does not mean we can’t utilize our own homes, even in the cold weather, to get our heart rates up and keep our bodies moving. These four at-home exercises can increase blood flow on a chilly day targeting each area of the body—all you need is yourself.

Burpee With Push Up 

This cardio exercise is sure to get that heart rate up. The goal of  this exercise is to go at your own pace and to keep control of your body. Only you know your limits.

Bodyweight Squat

The bodyweight squat can be done anywhere. This exercise works the lower half of the body, focusing on glutes and legs. Keeping correct form and making sure your knees don’t go over your toes is important for preventing injuries.

Mountain Climbers

Mountain climbers are another exercise that  get the heart racing. This exercise targets the whole body. There are two ways to perform mountain climbers: first, you can wear socks to get more of a constant sliding effect. The other option is to wear sneakers that have a good grip on them for stoppage in between each motion.

Leg Raises

Leg raises are performed laying down on your back. This is another exercise that targets the core. If you are experiencing lower back pain, this may also help. As you raise your legs, be sure to keep the core engaged, since it is the main muscle being worked.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Daily Exercises to Move Your Body

It is essential to get some movement and exercise in your daily routine for improved general health. There are basic movements from which everyone can benefit or modify based on your physical abilities. These functional movements are the basis for many exercise routines. Below are seven basic movements you can practice every day with links to video demonstrations for each exercise.

  1. Squat

The bodyweight squat is a simple movement pattern that can be altered by the level of support, range of motion, and resistance. Learning the correct squat form is easy: while keeping your back straight, sit down and stand back up.

  1. Lunge

The lunge is a movement pattern used while walking, ascending the stairs, and bending down to pick something up. Adjust the intensity of the lunge motion through the level of support, range of motion, or resistance.

  1. Hinge

Practice a hinge with a deadlift movement, like picking up a heavy bag of groceries or a packed suitcase. The deadlift movement strengthens the posterior chain, essential for most daily movements. The range of motion and resistance can easily be adjusted by adding more weight.

  1. Push

An exercise like the pushup is the most straightforward upper body push movement, although it can be difficult for people some. The video shows some easier variations to the standard pushup.

  1. Pull

Pulling exercises help strengthen the back and shoulders. The linked video offers variations that are easier than traditional pull ups. As with the push version, the resistance band pull can also be done from a seated position if necessary.

  1. Rotate

Rotation exercises are effective in developing both rotational strength and balance. Like the resistance band push and pull, it can be performed from a seated position if necessary.

  1. Walk

The ability to walk unaided is an essential part of a healthy lifestyle. It is so important that it should be a part of any training program, particularly one for beginners. The linked video above offers a beginner routine you can do in your own home.

Dr. Barbara Edwards, a Princeton M.D. internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

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Benefits of Exercising in Cold Weather

woman stretching outside in the cold

The winter months are right around the corner, and although the cold may make us want to stay inside and cuddle up on the couch, it’s important to still fit exercise into our daily routines. Exercising in any weather is important, but did you know that exercising in the cold is especially beneficial to your overall health? Here are some of the benefits that cold-weather exercise can give you.

  1. Vitamin D

Winter means shorter days and less sunlight which can cause a lack of vitamin D. Vitamin D is important for healthy bones and can reduce the risk of diabetes and cancer. Exercising outside in the daylight can give you the small dose of sunlight that your body desperately needs in the wintertime.

  1. Boosts Immune System

Winter is when the flu and cold season is at its peak. Exercising a little bit every day can help boost your immune system and fight off colds and the flu.

  1. Shivering Burns Calories

People expend five times more energy when shivering than when resting. Shivering helps to burn more calories and if you are exercising while shivering, you will burn more calories than if you were exercising in warm weather.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

Source: AccuWeather