To fit in physical activity at home, exercises such as yoga stretches,  pushups and squat thrusts can be done while watching TV or during commercials. Exercising with someone can help you both stay focused and motivated.

To fit in physical activity at home, exercises such as yoga stretches, pushups and squat thrusts can be done while watching TV or during commercials. Exercising with someone can help you both stay focused and motivated.

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Home exercise space can be bare bones or high tech

By: Terry Oparka | C&G Newspapers | Published January 30, 2019

METRO DETROIT — Cold, wet weather and icy streets can kill one’s motivation to stay physically active.

But it doesn’t have to. You just need to move the party indoors.

The Centers for Disease Control and Prevention states that physical activity can reduce the risk of some chronic diseases and can make people feel, function and sleep better.

So don’t hesitate to make some space indoors for an activity you like and will stick with.

Brian Jones, a physical therapist based at HealthQuest Physical Therapy in Pleasant Ridge, said a treadmill or stationary bike can give you a good cardiovascular workout.

He explained that you can incorporate exercise bands, free weights or foam rolls to promote strength and flexibility.

Jones said these items — and a TV, tablet or laptop — can fit into an 8-by-10-foot space, “a corner of a basement, bedroom or office.”

The key, Jones said, is “doing something, some form of activity, for at least 20 minutes continuously, moving from one thing to another, four or five times a week.”

Kevin Wilson and Elizabeth Jones, physical education teachers at Boulan Park Middle School in Troy, said in a joint email that children and adolescents should do 60 minutes or more of physical activity each day.

“Most of the 60 minutes should be moderate- or vigorous-intensity aerobic physical activity,” they stated.

“Include vigorous-intensity physical activity at least three days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening activities, like climbing, at least three days a week and bone-strengthening activities, like jumping, at least three days a week. Children and adolescents are often active in short bursts of time rather than for sustained periods of time, and these short bursts can add up to meet physical activity needs. Physical activities for children and adolescents should be developmentally appropriate, fun and offer variety.”

To help keep it interesting, make your exercise space in front of a television.

“We encourage kids to do easy exercises while they are watching TV or during
commercials (e.g. planks, pushups, situps, yoga stretches, squat thrusts, etc.). They all have iPads, so they have access to YouTube, which has many different workout videos that they can follow along. We recommend they have a partner, so it doesn’t seem so tedious. The key is to get started and maintain the regimen on a daily/weekly basis. Keep a journal and track your results,” they said in the email.

Wilson and Jones recommended a set of resistance bands, such as UPOWEX, priced at about $23, and these free workout apps: Pocket Yoga, Sworkit, 7-Minute Workout for Kids, Johnson & Johnson Official 7 Minute Workout App, JEFIT and Workout Trainer.

Debbie Corey, an associate broker with Real Living Kee Realty, said that exercise space in a home doesn’t decrease the resale value, as long as you don’t do anything to convert the room from a normal function.

“For example, you don’t want to get rid of a closet in a bedroom or remove a door,” she said.

Nancy Robinson, a Realtor for Century 21, said that a home she recently sold featured a high-tech exercise bike wired to the internet to allow the cyclist to virtually ride with others all over the world.

“The house sold in the first couple of days,” she said.

Robinson said she’s seen exercise spaces in finished basements and in an insulated but unheated garage in Birmingham, where the home was a smaller ranch.

“They (two fitness enthusiasts) said they didn’t need to heat it,” she said.

“I think we’re seeing it (home exercise space in homes) more and more,” she added.