Exercise In Your Shower; or Showercise!

Let's showercise!

Can't get to the gym? Don't get enough exercise? Finding it tough to make time for fitness? Don't fret; don't sweat! Try this: Exercise in the shower! I call it 'showercising'. Non-aerobic, gentle, using some isometric and easy movements; ideal for those who just want to get some gentle muscle toning and joint exercise.

Caution!
This concept of exercising in the shower can be somewhat risky; but if it is done properly, there should be no reason for anyone to be injured. The secret is to 'keep-it-simple'; very low-key, and use isometric resistance through the movements to help tone the muscles.

Always consult your health professionals before starting exercise routines.

Get ready!
Before you start your shower exercising, or 'showercising', be sure your shower floor (or tub) is clear of any interferences; such as shampoo bottles, soap, and the like.

If the floor or tub is generally slippery, perhaps you can install some of those self-adhering objects designed to help prevent slips and falls in tubs and showers.

Your showercising should not present undue risk of slipping and falling, since none of the recommended showercising movements is intended to be overly active.

Of course, you'll want to do your normal shower duties first; wash, shampoo, shave; whatever you normally do. Then, you can finish up with a ten minute (or less) mild but effective muscle and joint workout.

Let's begin 'showercising'!
Remember, this exercise method is not intended to be aerobic; rather, it is intended to help strengthen muscle and joints and tissue through simple body motions and gentle isometric resistance toning. There are no hard and fast rules; you can tailor the moves to your particular situation and capabilities.

Do the moves!
The moves for showercising are simple; and remember, these are not cast in stone; you can create your own routine.

My personal routine consists of the following motions; modify as you see fit. Note: I like to keep the shower running on my back as I do these showercising movements. Also, it is a good idea to lean against the shower wall if necessary during some of the moves. Do not hesitate to support yourself in any way you wish, to keep your showercising safe and effective and even fun! Make it something to look forward to!

1. Legs: Raise each leg, bending at the knee, as high as you can. Repeat as many times as you feel comfortable; but do not overdo it. Use mild isometric resistance (alternately tighten and loosen your muscles as you move each body part through its motions) through the up and down motions.
2. Arms: Raise each arm above your head as though you had small dumbbells in your hands (it is not recommended that you actually use dumbbells though!). Use the isometric resistance throughout the motions. Repeat as many times as you can. You can also add some isometric curls, for toning biceps, triceps, and other arm muscles.
3. Torso: Twist your torso at your waist; twist to the right, then to the left; as far as you can twist without causing pain or imbalance. Repeat as many times as you can.
4. Neck: Turn your head as far to the left, then as far to the right as you can, using slight isometric resistance through the movements. Repeat as many times as you can. Do the same in the forward and backward directions.
5. Hands: Using isometric resistance, move your fingers as though you were squeezing a rubber ball (if you wish, you can actually use a ball here, or a sponge). Repeat as many times as you can.
6. Feet: Flex your feet on the shower or tub floor; keep your toes on the floor, and raise your heels (one at a time, of course!), using slight isometric resistance.
7. Back and abdomen: Do as many toe-touching bending forward movements as you are comfortable with, using slight isometric resistance through the motions. If you are unable to actually reach your toes, simply go as far as you can. Finish this off with a few backward bends, as well.

Add your own movements and other exercises as you see fit. Try some isometric resistance palm-against-palm pushes; or push-offs against the shower wall; or other of your own favorites. Just be careful not to overdo it; and be sure to keep it safe.

Rinse off; enjoy the refreshed feeling!
Ok, now that you've had your exercise in your shower; or your showercising; just rinse and dry off; get dressed and primped; and get out there and start your day with just a tad more upbeat outlook than might have been; without showercising!

You will feel refreshed and even a little proud; that you've done at least SOME measure of exercise; even if it WAS done in the shower with that nice warm water coursing over you all the while! Nobody says we can't pamper ourselves a LITTLE, right?

Tips & Warnings

• See links below for additional supporting articles and resources.
• Consult with your health professionals before starting ANY exercise program.
• Use extreme caution during any movements in your shower. Always keep one foot solidly on the floor or tub, and lean against the wall if necessary to maintain balance.
• Do not attempt to jog or wog in place during this showercising!
• All showercising movements should be very low-key and deliberate. Do not swing your arms or legs; move them slowly through each maneuver, using a comfortable isometric resistance level.

Resources

• Isometric Exercise - Wikipedia
• Isometric-Training.com