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Kaiser Permanente: 7 simple exercises you can do at home

Kaiser Permanente has posted some excellent fitness guides on how to get you in shape and keep you in shape. Here are 7 simple functional fitness exercises Kaiser Permanete is recommending to benefit your life!

Here are some of the functional workouts they are recommending- the best thing is that they require no weight and can be done at home. We do some of them throughout the day to keep fit and healthy. We recommend you split them up (do 3 one day, 3 another day) and go from there! 

Here they are:

1. Squats for your legs, stomach, and lower back.

2. Lunges for your upper legs and glutes.

3. Planks for your core, back, and shoulders.

4. Push-ups for your chest, shoulders, triceps, and core.

5. Pull-ups for your biceps, triceps, forearms, wrists, shoulders, and core.

6. Shoulder presses for your core, shoulders, and back. Tip: To help prevent injury, try sand-filled weights instead of dumbbells.

7.  Stackers for your whole body. Not familiar with stackers? Here’s what to do:

  • Stand with your feet a little more than shoulder’s width apart and pretend to hold a basketball straight out in front of you.
  • Bend at the waist to reach and tap the outside of your left heel.
  • Then reach back up and across your body to the right, as if you’re stacking a box on a shelf right above your shoulder.
  • As you twist across your body, your left heel may come off the ground as you pivot your hips to the right.

Whichever exercises you do, Kaiser insists that "form is key". They recommend that you search online for videos and step-by-step graphics that show how to do these exercises correctly and "if something hurts, always stop and find help".

Kaiser's Tips for a successful fitness routine

  • Warm up and cool down — Cardio is a great way to warm up 
  • Pay attention to posture  Form is Key
  • Mix it up — Do different exercises so you do not hurt yourself. 
  • Know your limits  Check with your doctor before you start your new training program so you can discuss your needs. 

Source: Kaiser Permanente

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