Your home, your gym

TODAY’S MODERN lifestyles are sedentary. Unlike our ancestors where each day was full of physical activity and hard work—to hunt and gather food if not raise them in the field—today’s life is nearly automated that it is possible for one to just stay at home and be able to eat regularly, live in total comfort and luxury.

Such lifestyle, with all of its conveniences, gives us little opportunity to be active as nearly all of the manual “work” has been removed or at least, assigned to machines that could do them more efficiently.

“We hardly move all day. We drive to work, sit in front of a computer, drive home and sit in front of the television. If we’re hungry, we could just call and food will be delivered. The result is a type of lifestyle that is not simply a lack of fitness but is actually a threat to one’s health,” says Dr. Tommy Ty Willing, chair and president of Diabetes Philippines.

Sedentary lifestyle, Ty Willing explains, will result in development of metabolic disorders such as improper secretion of hormones.

“Before one knows it, he or she already has high blood pressure, already developed diabetes or may already be in danger of suffering from heart attack or stroke,” the doctor says.

In fact Ty Willing reports that the number of hypertensive adults had increased to more than 25.3 percent compared to 22 percent in 2003. Citing the National Nutrition and Health

Survey of the Food and Nutrition Research Institute says the number of Filipinos with hypertension continues to increase, including those addicted to high salt snacks and other processed foods.

So what could we do to make our home workout friendly? Remember, these suggestions take into consideration that your house is not big enough to devote an entire room to a home gym and that it may already be filled up with appliances and furniture.

<STRONG>Workout space</STRONG>

The objective here is to create a multi-functional workout space that is easy to pack away when the aerobics is over.

1 Creating a mini home gym. Creating a comfortable and personalized workout room or corner is a fantastic way to stay motivated and enjoy your exercise routine. The area doesn’t have to be sprawling (a treadmill or a stationary bike is in fact more than enough to workout all the important muscles). The place just needs to be comfortable, organized and attractive. Use plenty of bright lighting and paint the wall a light color (mint green, yellow and orange) as this could bring energy to the place.

2 Get a rug. For those not yet convinced, having a rug in your proposed workout area not only provides a nice cushion underfoot but also serves as an effective device to muffle the sound of pounding feet. Just make sure you invest in a good rug that could stay firmly in place.

3 Buy an exercise ball. This wonderful multipurpose tool helps strengthen your core (muscles around the abdomen, back area as well as around the hips). What’s nice is that this could be stowed when not needed.

4 Get potted plants. Plants not only beautify a room but could also improve the quality of indoor air. Remember, as you exercise your body will require more oxygen. You will surely appreciate the fresh and clean oxygen that these plants will provide.

5 Buy an entertainment system or if there is already one, reposition it. Music or video could help motivate and inspire one to power through a workout if not prevent boredom. Unlike before when one needs space-hugging system, today’s iPod is already enough since it could be connected to compact but powerful speakers.

6 Put a vegetable garden. Planting a variety of vegetables and herbs in your backyard gives you fresh produce that will add flavor and better sources of nutrient to your meals and save you money at the supermarket. They don’t occupy much space and yet, the rest of your household could participate in the planting, tending and finally, harvesting process. The time spent in this garden could actually help increase physical fitness levels.

Remember, getting fit doesn’t have to be expensive. You also don’t need to remodel or demolish a portion of your house.

“For those who don’t have the time or money to visit the gym as much as they’d like, doing quick but substantial exercise at home could do a long way in relieving stress and keeping you away from health conditions that would one day land you in a hospital if not kill you.”