Spring Into Exercise

Spring Into Exercise

With its beautiful scenery and perfect outdoor exercise weather, spring is the perfect time to refresh your tness routine.

Exercising outdoors is not only good for your cardiovascular health, but it can also act as a natural antidepressant. Sunshine increases serotonin, a mood-stabilizing neurotransmitter, and exercise produces endorphins, a hormone that boosts your mood. Best of all, outdoor exercise is free!

These strength-training exercises can be added to your current exercise routine. Start this routine with a 5- to 10-minute warm-up, like a walk through your neighborhood or favorite park. Do this routine 2 to 3 times a week. Start with 1 or 2 sets of 8 to 10 repetitions and increase as tolerated. Most of these exercises can be done using a stationary object like a park bench, wall, or sturdy chair. Don’t forget to incorporate cardiovascular exercises throughout the week, such as walking, biking, or playing your favorite outdoor sport.

By Mackenzie Beck, MHA, ACSM-CEP, Clinical Exercise Physiologist, Cardiopulmonary Rehabilitation, and Matt Pehle, BS, NASM-CPT, Exercise Physiologist, Community Medical Fitness Center

Modified Push-Ups

Targets your chest muscles and triceps

Place both hands slightly below shoulder level on a bench or wall. Engage the core by tightening your abdomen and squeezing your glute muscles. Bend the elbows to lower the chest, hips, and head toward your hands. Slowly lower your body until your elbows reach a 90-degree angle. Push your body back to starting position to complete the exercise.

Variation: For a challenge, adjust your hands and body to position yourself more horizontally.

Bicep Curls

Targets your biceps

Hold a dumbbell or weighted object, like a water bottle, with your arms straight down at your sides and your palms facing outward. Standing tall, slowly raise the weight while keeping your upper arm close to your body. Slowly return the weight to starting position and repeat.

This exercise can be done with one arm at a time or both arms together.

Hip Abduction

Targets muscles in your outer hip and thigh

Stand near a chair or bench, using one or both hands for support. Slowly raise one leg away from your body until you feel a stretch – but not pain – in your hip. After one set, switch legs and continue until you have done 2 or 3 sets on each leg.

Variation: For a challenge, add resistance with ankle weights or bands.

Squats

Targets muscles in your glutes and upper legs

Stand tall with your feet in a comfortable stance, about shoulderwidth apart. Extend your arms in front of your torso as a counterweight, then slowly sit your pelvis straight down. Keep your knees just over your toes as you squat. Slowly return to standing position to finish the movement

Variation: To make this exercise easier, lower yourself onto a chair or bench, which you can use to help you return to a standing position

Cross Body Chop

Targets your oblique muscles

Stand tall and engage your core. Hold both hands overhead to one side, then slightly bend your legs while rotating your torso to the opposite side. Bring your hands down, extending toward your toes in a chopping motion. Repeat on the opposite side.

Variation: Add weight by holding a kettlebell or dumbbell.

Sit Ups

Targets muscles in your core

Lie flat on your back on the ground or bench with your knees slightly bent. Cross your arms in front of your chest, placing your fingertips on your shoulders. Point your elbows toward the ceiling and lift your shoulder blades off the mat. Brace your core and hold for one second. Slowly return to start position in a controlled movement.