I have received information and materials from Johnson & Johnson Consumer, Inc., McNeil Consumer Healthcare Division. The opinions stated are my own. This is a sponsored post. This shop has been compensated by Collective Bias, Inc. and its advertiser. #WinOverWinter #CollectiveBias
It’s officially dark when I’m heading home from work, and I’m not a fan. For months, I’ve been able to use the evenings to do a workout if I didn’t get it in during my lunch hour, and now I have to really push myself to exercise more. It’s bad enough that I sit down most of the day at my job, I don’t like the increased risk of colon cancer, weight gain and bladder issues that only places like Advanced Urology (https://www.advancedurology.com/) can solve. This is why I really enjoy getting that extra bit of exercise in so I don’t have those risks. But it’s also almost Thanksgiving and then Christmas, so I want to be sure I’m on the healthy side of things as I prepare to eat everything in sight. Regardless of the time of day or the weather, I have several exercises that I can do without visiting the gym. With these exercises, I tend to be more sore and I rely on several things to help me out.
Let’s check out my winter wellness kit. All of the things I like to have on hand to stay pain-free as I exercise during the winter months.
Water. Staying hydrated is so important and will help reduce swelling and soreness. I have several water bottles and keep one on hand at all times. I have one in my office, one in my car, one at home and an extra that I carry along in my work bag just in case. It’s a tiny bit excessive.
Ultra Strength BENGAY® Cream. I’ll rub this into my shoulders or my legs – especially before I go to sleep. Which then leads me to my next item….
Compression. I love compression socks and have just recently tried compression sleeves! If I’m doing a long run, I may wear the socks during my run. Otherwise, I do compression following a workout to help with sore muscles.
Massage. Let’s face it. I can’t afford a massage every week or even once a month. So I have a mini massager that I can use to get knots out of my muscles.
TYLENOL® 8 HR Muscle Aches & Pain. TYLENOL® 8 HR Muscle Aches & Pain is great for muscle aches and backaches. And it works faster than many things when you’re trying to get to the office pain-free in the morning.
Target makes it easy to find what ails you. (Super cute water bottle? Yep. BENGAY® Cream and TYLENOL® 8HR Muscle Aches & Pain? Yes!)
At home I have a weight bench, which we use less than we really should. I also have dumbbells ranging from 3 pounds to 12 pounds. When I start new exercises, I tend to use lower weights. I currently use 10- and 12-pound weights for most of my workouts. If you don’t have a weight bench in your home, NO problem!
I have 3 circuits of 3-4 exercises each. I do 15-20 reps and do each circuit 3 times.
Stair or Bench Step-ups – This is exactly how it sounds. Step up on stairs or a bench. Do this 20 times with each leg as your step off leg (so 20 times each side.) Challenge yourself by holding a weight in each hand.
Weighted Squats – Hold a weight in front of you and squat. 15-20 times.
Lunges – I will hold 5- or 8-pound weights as I do lunges 20 times each leg.
Standing Weighted Twist – I hold a 12-pound weight or medicine ball and twist side to side. 20 times each side.
Seated Russian Twist – I haven’t worked my way to holding a weight with this one, but one day soon I will!
I’ve been exercising fairly regularly since June, and I still get sore after these exercises. I also do these exercises about 2-3 times each week. I aim for cardio the other days. I want to start improving this side of my exercise routine though. Recently, a friend of mine mentioned I should take up a sport that can help with cardio. From the running and jumping that sports like Airsoft games include, this may be something worth checking out. If you’re like me and want to find out more, click here. I also like a bit of Tennis, so that might be another thing to add to my list!
The beauty of these exercises is they truly can be done at home or in a gym. You don’t need a membership or expensive equipment to do them.
What’s your favorite no-gym-needed exercise or workout?