Exercising at home?

[DorisShutt]

I'd like to exercise more - I have flab. Lots of it.

I'm fairly rural so not many classes and the sports centre shuts early so I can't get there once DS is asleep. I'm finding it difficult to fit in an exercise session with DVD's - DS isn't keen on me doing it and once he's in bed I'm knackered.

I'm therefore wondering if I can do exercises as I do stuff round the house? For example when I'm walking up the stairs I'm taking it a step at a time and doing calf stretches on each step; getting washing in/out of the machine, I put the basket on top and squat and stand to deal with each item.

I'd like to take it further, and I'm wondering if anyone knows a good and safe website or book to increase my repertoire?

If you can face going out running Couch to 5k is quite good, I'm on week 4 so far and liking it a lot... there is an NHS site with the podcasts on it.

The are loads of things you could work into your day when you get the odd 5 mins and it will all add up...

• squats are good, also push ups (if you need to start with hands on a stair, or modified - on knees - or full if strong enough),

• tricep dips using an upright chair,

• plank/side plank

• skipping or burpees to get your heart rate up,

• race DS up and down the garden or (if he can count, or thinks he can , get him to "time" you running up and down the stairs ten or twenty times.

Do each thing for as many times or as long as you can. Keep a chart and tick off what you manage each day to have something to aim for, either all of the things or at least 5 or something . Keep a note of how long you hold a plank, or how many push ups you manage, it will be encouraging to see improvements. For the same reason take measurements of upper arms, waist, hips, thighs and measure again after 2-3 weeks.

YouTube is good for checking how to do all the exercises I mention if you aren't sure. Most important is keeping your knees behind your toes when you squat to avoid hurting your knees

Involving your DS would be good. I used to do squats with DD - she loved it! Tossing him in the air, chasing him, doing pushups with him on your back, walking fast whilst giving him a piggyback, general rough and tumble. The key to shifting the flab is a) diet and b) elevating your heartrate for extended periods of time eg 30 mins.