Stay Fit with Indoor Exercises

Lately it’s been hard for a lot of Ohioans to stay inside, what with a run of sunny, warm fall days enticing us outdoors. Whether its jogging, biking or hiking, staying fit has been a breeze lately.But we know what’s ahead, so as you run through your neighborhood or hike in a nearby park start making plans for stepping indoors to keep fit.

Here are three physical activities to consider this fall.

Go for a Swim

Just because the outdoor pools are closed, doesn’t mean it’s time to hang up your suit. Indoor swimming can be just as enjoyable, and the health benefits are many, according to Cleveland Clinic.

“As cardiovascular exercises go, swimming offers a little less wear and tear on the body than other options,” says exercise physiologist Christoper Travers. “It’s a good choice for just about anyone.”

Other benefits include:

• Easy on joints, which is a plus for people with arthritis, fibromyalgia, obesity and reduced mobility;
• Improves lung strength and capacity;
• Burns calories;
• Improves mental health with its meditative flow.

 Along with swimming laps at your own pace and time, you can also check out aquatic fitness classes. For instance,at Kendal, home to two indoor pools, classes include water aerobics, aqua Pilates and Ai Chi (similar to Tai Chi).

And don’t say no to swimming because you can’t swim. The YMCA and many other health clubs offer adult swimming lessons. To find an instructor visit U.S. Masters Swimming “adult learn-to-swim” instructor directory.

Try High Intensity Interval Training (HIIT)

One of the top 20 Worldwide Fitness Trends, according to the American College of Sports Medicine, HIIT combines several rounds of short high intensity cardiovascular activities (think jumping jacks and running in place) with brief periods of rest.

And it’s versatile.

“You can perform HIIT at home, at the gym or in a group class setting, and it requires little to no equipment — though if you have access to a treadmill, bike or rowing machine, they work well. Short bursts of running, jumping jacks, burpees, mountain climbers or squat jumps can also be effective.,” according to The New York Times.

You can put together a DIY high-intensity routine from YouTube and other sites that in 20 minutes will cover all the bases.

 Health benefits include weight loss and lower blood pressure.

‘HIIT has been shown to improve cardiovascular endurance by 38 to 79% according to the Cleveland Clinic. You can also opt for the gentler Low Intensity Steady State or LISS cardio, keeping the heart rate moderately and consistently elevated for an extended period of time,” says Jasmine Billock, a wellness specialist at Kendal.

Head to the yoga mat

Yoga is also versatile. All you need is a mat, maybe some blocks and a strap, and a small space to practice. You can do just simple stretches and poses, or follow a flow that includes balance, flexibility and strength poses. And by including breath awareness and mindfulness, yoga poses reach beyond the physical into our mental and emotional well-being.

Here are 4 poses and their health benefits recommended by John Hopkins Medicine:

1. Tree for strength, balance and flexibility;
2. Downward Facing Dog for heart health;
3. Legs-up-the-Wall for improved sleep;
4. Savasana for stress reduction.

And mindfulness benefits extend off the mat, according to Harvard Health Publishing.

“Researchers found that people who practiced yoga were more mindful eaters. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savor each bite or sip and note how food smells, tastes, and feels in your mouth.

Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness.”