David from Maspeth asks: Right now a gym membership and expensive exercise equipment are not in my budget. What exercises can I do at home during the cold weather without making a big investment?
You might be surprised to know that you can get into great shape with little to no equipment. Exercises such as crunches, push-ups, lunges, dips and squats can all be done at home without any equipment at all! There are great props in your home right now that you can use for many exercises. (Always check with your doctor before starting any exercise routine.)
Chair Exercises
Chair Squats: Stand with the chair behind you, feet shoulder width apart, arms extended out in front of you for balance. Bend the knees and begin to lower your hips as if you were going to sit in the chair. Just before you sit, stand right up again fully extending the legs. Repeat 5- 10 times.
You can do this several times a day. Muscles worked: glutes and thighs. (Avoid this exercise if you have knee injuries.)
Chair dips: Sit on edge of a stable chair with your feet planted firmly on the floor and the knees bent. Wrap your hands around the edge of the chair and either side of your hips. Straighten your arms and move your hips forward off the chair. Bend your elbows and lower your hips. Straighten the arms allowing the hips to come back up. Repeat 5-10 times.
Muscles worked: triceps and pecs. (Avoid this exercise if you have shoulder, elbow, or wrist injuries.)
Saying so long to carbs
Melanie from Astoria asks: I’m trying to cut back on carbs so I can lose weight. What’s the best way to do this?
Many people think they need to eliminate carbohydrates in order to lose weight. The good news is that this is simply not true. You can enjoy certain foods high in carbohydrates as long as they are not highly processed. The reason is that processing often removes the healthy part of the grain and what is left is sugar. Whole grains are higher in fiber and are digested more slowly. Unrefined foods with carbohydrates are actually healthy and can help to fight heart disease, cancer, diabetes and high cholesterol. Whole grain foods are also rich in vitamins and other nutrients
Instead of candy, choose fruit. Replace white bread with whole grain bread. Eat fresh vegetables instead of canned. Try eating brown rice and whole grain pasta. Enjoy!
Send your questions to:tina@bfitny.com www.bfitny.com
