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Indoor exercises can be fun and save you money and time

Inside Activities

Sometimes, the weather can make it tough to be active!

Whether it's cold, heat, snow, or rain keeping you inside -- we sure get all seasons here in Illinois. What can you do to stay active? Here are four fun tips to get you started!

  • Try indoor walking! You can do this anywhere. Walk in place or around your home while watching a favorite TV show or movie. If you have access to an indoor mall or track, try that for a change of scenery.
  • Let's dance! Turn on your favorite music or dancing television show and start dancing along. Make sure there is plenty of space to move around!
  • Set up a relay game. Create 4-5 stations with different activities. Try walking in place, jumping jacks, toe touches, and more. Get the whole family involved and take turns picking out activities.
  • Try a new exercise video. Check out a free exercise video from the local library to try something new! Many libraries have lots of old and new videos available to take home.

  • Try an indoor workout! Many exercises can be done at home without equipment. Try bridges, chair squats, donkey kicks, and planks.
    • Bridge: Lie on your back with your knees bent and feet flat on the ground. Keep your feet shoulder width apart and raise your hips towards the ceiling. Point your knees forward, try to prevent your knees from moving outward. Slowly lower your hips back to the ground and repeat. Start slow, you should feel this exercise in your glutes and the back of your legs. Need a challenge? Consider marching your feet.
    • Chair squat: Stand in front of a chair facing away with your feet shoulder feet apart. Roll shoulders back, chest up and look straight ahead. Slowly bend knees and drive hips back so you tap the chair and then slowly come back up. Be sure to put your weight in your heels to prevent knee strain. You should feel this exercise in your glutes and the front and back of your legs. Modification: Start sitting and then slowly stand with our hand on a wall. Eventually, take your hand off the wall.
    • Donkey kick: Start on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Engage your core with your back flat, look straight ahead. Keep your knee bent and your foot flat and push your heel towards the ceiling. Slowly lower. You should feel this exercise in your core, shoulders and back of your legs.
    • Plank: Plant hands directly underneath shoulders with back flat, core engaged and looking straight ahead. Modification: If this strains your back, lower your knees or try tapping one knee on the ground at a time. Start with holding your plank for 20 secs and eventually build up time. You should feel this exercise in your core and shoulders, NOT in your back.

    If activity is new to you, make sure to read our Safety Tips section before getting started! If you have a health problem, or have not been active in a while, we recommend that you visit your health care provider to make sure it is safe for you to be more physically active and before starting any new exercises.

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