When it comes to a healthier lifestyle, you don’t need to go out and buy fancy equipment or get a gym membership to get started. All you need to help you get started is in your pantry: some cans of food or bottles of water!
They make perfect substitutes for hand weights – and they’re a great way to start building strength right away!
Habits of Healthy Motion
Try this simple exercise: grab a can in each hand and stand tall with your elbows tucked near your hips. Curl your arms upward, bringing the cans toward your shoulders, then slowly lower them back down. That’s one rep! Aim for 12 curls to start, and add more repetitions as you feel stronger. Once you’re comfortable, switch it up, begin with the cans at your shoulders and push straight up toward the ceiling, then lower them with control. Do 12 of these overhead presses and notice how your arms start to feel more engaged.
These easy movements are part of the Habits of Motion – simple activities you can add to your everyday routine right away, regardless of your current health, weight, or fitness level. As always, be sure to speak to your healthcare professional before making any changes to your current regimen. They know you best and have the full picture of your health.
Simple activities you can do anywhere!
The beauty of these habits is how accessible they are. You can do them while waiting for your coffee to brew, while watching your favorite show, or during a break at work. They don’t require special gear either – just a willingness to move and a commitment to your wellbeing. Over time, these motions become second nature, helping you maintain your weight, improve mobility, and boost energy, all while laying the groundwork for a healthier, more active lifestyle.
Think of these small steps as the foundation of your lifelong movement program. Start where you are, use what you have, and build from there! Each can curl, each stretch, each step you take adds up to a stronger, more vibrant you.
So, head to your pantry, grab some bottles of water, and give it a try! To learn more about Habits of Health Motion, head over to page 356 of Dr. A’s Habits of Health.