Before you tackle that new mountain bike run, hiking trail or spend hours doing “yard yoga,” a few weeks of strength training can prepare your body for action and avoid injury.
You don’t need to join a gym, buy expensive equipment, or hire a personal trainer. Start building strength at home, right now, using your own body weight, resistance bands, and dumbbells. Get started with these classic moves. Important: Before starting any new exercise routine, it’s important to consult with your doctor to ensure it’s safe and appropriate for your health condition.
Pain Relief, Plain and Simple
Uh-oh. Got out there and overdid it? Whether you pulled a muscle, hurt your back, or you’re feeling it in your joints, virtual physical therapy through Hinge Health offers relief. There’s no cost to you and your enrolled dependents 18 years and older. Here’s how it works:
- A physical therapist creates a personalized plan based on your needs, goals, and ability.
- You’ll do three 15-minute sessions per week following the digital program on the Hinge Health app.
- A health coach provides motivation and support to help you reach your goals via text, email, phone call, or video chat.
The key to building muscle tone is consistency. Make a goal of two or three 20- or 30-minute sessions per week.
Learn more about medical plan additional programs
3 Exercises to Try
- Squats
Stand with your feet shoulder-width apart, lower your hips as if sitting in a chair, and keep your chest up. Push through your heels to return to standing. Try three sets of 12–15 reps. - Push-Ups
Start in a plank position, lower your chest toward the floor, keeping elbows at a 45-degree angle, then push back up. Modify with bent knees if needed. Aim for three sets of 10–15 reps. - Glute Bridges
Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeeze your glutes, then lower slowly. Repeat for three sets of 12–15 reps.