HEALTH & FITNESS
staying young
Nature's Gym Awaits
D
o you remember when your par-
ents used to yell at you to get out-
side and play? My mom would get
so tired of us running around the house,
munching on junk food and arguing with
my brother that she would practically kick
us out of the house. As a matter of fact, I
find myself having a similar experience
with my children today.
Well, as adults today we may not have the
same childhood activities lined up to moti-
vate us to get outdoors anymore. However,
that doesn't mean that we should not get
outside and get some exercise. Mother
Nature has created a wonderful playground,
and "gym',' if you will, that do not require
an initiation fee or a contract to sign.
Outdoor exercise has many benefits.
Little or no equipment is needed. You have
no crowding or waiting to use a piece of
equipment. There is no driving involved,
therefore you save on gasoline. No need
to put on makeup or a cute little outfit to
workout at the gym. You have the
ability to workout anytime, any-
where. Even on vacation.
So, now that we have pointed
out many of the pros of an
outdoor exercise routine, let
me share with you some of my
favorite exercises that can be
done pretty much anywhere.
•Lunges. Like all exercises,
lunges should be done with per-
fect form. When done properly,
lunges work all of the muscles in
your legs at some point through-
out the movement, including
your glutes, better known as your buttocks
muscles. If you ask any of my clients, they
will tell you this is one of my favorites!
There are variations, such as standing
lunges, walking lunges, alternating legs and
even reverse lunges.
•Pushups. Pushups are one of the most
effective upper-body exercises there are.
There are three basic grips:
standard, wide and close.
Alternating between the three
grips will ensure you are
working shoulders, chest and
triceps. You may use a wall to
make them easier or simply the
ground or a grassy surface. If
you are really feeling brave, try
a clap in between every other
push up.
•Squats. A very challenging
exercise that, when performed
properly, can shape and tone
the leg muscles beautifully. Also
another exercise with many variations:
wide leg squats;, single leg, which requires
balance as well; plie squats and overhead
squats.
• Chinups. These can be performed using
anything from a stable hanging branch to
various pieces of playground equipment.
Chinups and pullups I find to be very hum-
bling. Even if you can only do one to start,
you body is still getting the benefit; know
that, eventually, you will get stronger and
do more.
• Stepups. These can be done using a
park bench, picnic table or even a large
rock. Simply step up and then step down.
Alternate legs. Not only is this beneficial to
your legs, it will give you a nice cardiovas-
cular workout as well.
I recommend alternating these exercises
with bursts of brisk walking or running.
So, as you can see, there are quite a few
exercises that can be done outside if you are
willing to be creative. If you are sick of the
gym and need to give your mind a break,
like my mother used to tell me ... "Get out-
side and play!" O
Jill Sherman-Marx trains at the Jewish
Community Center in West Bloomfield, Sports
Club of West Bloomfield and other locations.
Call her at (248) 819-4622 or Ainjill@aol.com.
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