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718.747.2019
theptdoctor.com 212-73 26th Ave. Bayside, NY 11360
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
INSIDE THIS ISSUE
1.
ROAD TRIP THROUGH CALIFORNIA WITH ROBERT
2. A NICE CUP OF WATER IN THE MORNING?
BRING PEACE AND BALANCE INTO YOUR LIFE
3. PROVING THE WEIGHT-GAIN CULPRIT SHAVED ASPARAGUS SALAD 4. CAN YOU DO CARDIO AT HOME?
GET YOUR HEART PUMPING AT HOME! 4 LIVING ROOM CARDIO WORKOUTS
Walking for 30 minutes a day is a great way to get in some exercise, but getting in a daily walk outdoors isn’t always possible. If you're unable to enjoy your regular cardio exercise, what can you do? Try these four cardio workouts to get your heart pumping right from your living room. March in Place Marching is a great way to start slowly increasing your heart rate. Start by standing in place then lifting the legs up in a steady march, lifting each knee as high as you can without losing your balance. Make sure that you are also pumping your arms in time with your feet. For the best outcome, lift your legs 20 times. Side Steps Start by standing in the middle of the room with plenty of space for you to step left and right. Take a side step in one direction, then two side steps in the opposite direction, then move back two steps. If you’re worried about keeping your balance, try doing this within an arm’s length of a wall so you can reach out to steady yourself, and remember to keep your back straight. Repeat 20 times. Seated Rows While sitting in a chair, keep your spine straight and shoulders back. Extend your arms until they’re out in front of you,
parallel with the floor. Using your shoulder and back muscles, pull your arms toward you then back out in front, as though you were rowing a canoe. Repeat this exercise 8–10 times.
Dance Dancing is a great cardio exercise and plenty of fun
too! Pick your favorite dance style and start moving those feet. Some styles, such as ballet or hip-hop, can be more challenging, especially if your mobility is limited. However, freestyle is plenty of fun too. No matter how you choose to dance and whether you’re by yourself, with a friend, or with your spouse, turn on some music and start grooving to your favorite tunes. A Note on Safety: Before you get started on any exercises, make sure that the space around you is safe. Give yourself plenty of room to move around so you don’t have to worry about bumping into furniture and accidentally hurting yourself. If you’re an older adult, be sure to have a stable surface nearby just in case. A chair, for example, can help you steady yourself if you begin to lose your balance.
4 • 718.747.2019 • THEPTDOCTOR.COM
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