If you’re like me, you really hate to pack a bag to go to the gym, workout with a bunch of other people, get hot and sweaty then shower someplace other than my own bathroom… You get my drift. I’m just not a gym person. I am very private about my exercise. I prefer to do it when no one else is around. So I figured out the best method for me to do it – is in the bathroom before I shower in the morning. I’m not kidding. It’s quiet and I’m alone. Even the dogs don’t bother to join me.
I figured if I was going to exercise, I needed to do it when I first got out of bed or I would never find the time during the rest of the day. I can rationalize that I have too much to do that I just wasn’t making time to exercise. That’s when I figured out simple exercises that I can do in my bathroom. I admit, I have a large bathroom and have some room to move around but you can find a private space to do these simple exercises. It’s all a matter of priorities.
Here are my morning exercises:
- Push aways: Facing the front of the sink counter top, I do at least 20 push aways (my version of a wall push ups).
- Standing on my toes, I lean on the sink base and lift my body weight using my arms. If you are doing it right, you will feel the stretch across your shoulders and chest while strengthening your arms. I started out standing closer to the sink base and moved further back as I got stronger. Also, increase the number of repetitions as you feel stronger.
- Breathe! Don’t hold your breath while exercising. Breathing deeply will help get you through it.
- Arm circles: This exercise will firm and strengthen your shoulders, chest, and back.
- Standing with feet shoulder-width apart, draw full circles with your whole arm. Rotate the arm from the shoulder working up to a full minute in both directions. If your range of motion is limited, start where you are comfortable and continually try for a little bit more as you feel able.
- Knee lifts: Strengthen your thighs and lubricate your hips. Lift your knees as high as you can each time.
- Again, with your feet shoulder-width apart, lift one leg with your thigh facing the ceiling. Repeat four times.
- Rotate your hip so that your raising your knee at a 45 degree angle to your body. Repeat four times.
- Repeat the sequence again. Then do the sequence two times twice, then individually eight times, alternating directions.
- Repeat on the other leg.
- Hint: Grip the floor with you outer three toes to stabilize yourself.
- Calf raises: Tighten up and stretch out calf muscles. This is a simple exercise that you can do anywhere but keep good form so you get the benefits.
- Stand with you feet hip-width apart with your feet parallel to each other. Lift up on your toes and s-l-o-w-l-y come down. Do this for about a minute.
- When you feel stronger, do half calf raises. Only come up half way, not all the way to your toes and hold for a second or two. Then lower slowly (as slowly as be before).
- When you want to advance, do each leg separately. Good luck, it’s not as easy as it sounds.
- Standing stretches: I sometimes do this in conjunction with the leg lifts to challenge my balance.
- Reach one hand up fingers pointing to the ceiling and stretch.
- Bend the elbow and touch your fingertips to the base of your shoulder blade. Keep the exposed upper arm as far back as you can to increase the stretch.
- Then reach the arm in front of you, across your chest. Using the opposite hand, increase the stretch by gently pressing the upper arm that is crossing your chest.
- Repeat with the other arm.
During the day, I make sure I walk everywhere and use the stairs as much as possible. I also just stand at my desk when I’m reading and step side to side. There’s no reason you have to go to the gym to work out. Just move!
Do you have some simple exercises that you do? Share them with me. I’d like to try out other routines. Post you ideas and suggestions below.