Exercise for the Home

I’m going to give you some clues to a life-altering health discovery. See if you can come up with the answer without reading ahead.

1 – What did Bob Hope, Jack LaLanne, and Ronald Reagan have in common?

2 – What exercise is two times more efficient than a treadmill?

3 – Experts rate this as the most effective exercise ever devised by man.

Any guesses?

4 – It exercises and strengthens every muscle, joint, and cell in the body simultaneously.

5 – It improves circulation, respiration, coordination, elimination, and digestion while diminishing stress.

6 – Enthusiastic participants say it cures everything from cancer to constipation.

Do you know yet?

7 – You can do this activity almost anywhere, anytime, and in any weather, even while watching television or babysitting.

8 – It is low impact so it won’t hurt your joints, low skill so you don’t need to be an athlete, and low cost so you don’t have to be rich.

Got it?

9 – This activity increases the effectiveness of exercises like jumping jacks, jumping rope, running, and dancing.

10- Last of all, it’s fun!

Give up?

The answer for this life altering activity is rebounding! You know, bouncing up and down on a trampoline, mini-tramp, or rebounder. They can be as large as 15 feet or as small as 3. Why does it work so well? It takes advantage of gravity and the acceleration-deceleration principle. When you are the bottom of a bounce every cell in the body is under up to four times gravity (4 Gs) and then at the top of each bounce you are weightless (0 Gs). So within a 1-2 second time frame the body goes from 4Gs to 0Gs over and over again. So, for instance, a jumping jack on the rebounder is multiplied by the acceleration-deceleration factor into something 2 to 3 times more effective than regular jumping jacks.

To maximize the benefit, rebounding exercises should be performed a minimum of 3 times per week for at least 20 minutes. To be in great condition, one could do 5-6 rebound sessions per week for 40 minutes. And this could all be done at midnight while wearing your old underwear in a driving snow storm and watching your favorite program on television. You can let that expensive gym membership lapse.

Noted exercise expert James White, PhD, stated, “Rebounding is the closest thing to the fountain of youth that science has found.” So what are you waiting for? Get jumping!

Try these eight exercises you can do at home to increase your ability to balance:

Doing these exercises barefoot will help train your brain to interact with your grounding foundation. Give it a try!!

Single Leg Squats

Stand in front of a chair with your left calf close to the base and your right leg raised up off of the floor. Reach your arms out away from your body. Lower down towards the seat of the chair without sitting and just touch and lift right back up to a single leg standing position. Repeat for 15–20 before switching legs.

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Pushups with Reach

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Begin in a push-up/plank position either fully extended or on your knees. Lower down into a push-up and engage your core. As you press up, lift your right arm out and up towards the ceiling. Bring your right arm down and lower into another pushup. Every time your press up, alternate reaching arms until you’ve completed 5–8 on each side.

Around the World Lunges

Stand with feet together and plenty of room around you. Step forward with your right leg and lower down into a forward lunge. Press through the heel coming back up into a standing position. Step out to the right at a 45 degree angle and lower down into a lunge then press back to standing. Step out to a 90 degree angle and lower into a side-lateral lunge. Press through the heel and squeeze the gluteus to come back to standing. Lastly, step back with the right leg and lower down into a reverse lunge. Each time you press back to the beginning stance, try keeping your right foot elevated so all of the balance is happening on the left leg. Switch and repeat on the left side! Try doing each full round-the-world five times.

Single Leg Deadlift

Step Up to Balance

Find a sturdy bench, box, or chair and stand in front of it with your left foot set on top. Engage your core, shift your weight forward, and step up so you’re standing on top of the bench. Balance on the left leg and bring your right leg up so your foot is at knee’s height. Balance for 3–5 seconds before lowering back down slowly. Repeat 8–10 times on each leg.

Pendulum

Stand on your left leg and elevate your right leg off of the floor. Lower down towards the ground, sending your right foot backwards while maintaining balance until you can tap your left foot with your right hand. Squeeze the belly and exhale as you come back up and kick the right foot forward and balance. Repeat 8–10 times on each leg.

Side Hops

Set two cups about five feet apart and stand behind the left one. Balance on your left leg and hop towards the right side cup, landing on your right foot and holding a single leg balance. Keep hopping back and forth, landing on opposite legs for 30 seconds.

Tree Pose with Eyes Closed & Arm Circles

Stand on one leg and tuck the other leg into the inner thigh of the stabilizing leg. Hold this position for 1 minute. To challenge your balance even more, try holding your tree pose and making 10 forward and 10 backward large arm circles. Then close your eyes for the last 30 seconds of your balance exercise.