People who exercise regularly have an easier time losing or maintaining weight, according to MayoClinic.com. They also have more energy, sleep better and enjoy a reduced risk of several chronic diseases. If you don't have the time or money for a gym membership, you can get positive results at home, with very little equipment. Take advantage of fitness tips to get the most out of your workout.
Work Your Core
Incorporate such core exercises as sit-ups, push-ups, the plank, crunches and abdominal presses into your home fitness routine. These exercises don't require any special equipment--all you need is a mat or soft towel. Combine core exercises with aerobics to slim your midsection and tone your stomach muscles. Core exercises also improve your posture, stability and balance, according to MayoClinic.com.
Stay the Course
If you work out at home, you won't have trainers and exercise buddies around to help you stick with your fitness plan. It's important to take measures to boost your discipline. Keeping a fitness journal can help, as can sticking to a routine that starts and ends at the same time every day. At a minimum, aim to meet or exceed the American College of Sports Medicine's recommendation of 150 minutes of moderate physical activity or 60 minutes of vigorous activity each week. Such activities as walking, jogging, riding a bicycle, roller-skating or using a workout DVD all count.
Vary Workouts
A complete home workout routine should include elements of aerobics, strength training, and stretching or flexibility, according to ClevelandClinic.org. While people who devise their own routines often focus on aerobics, the other two components are equally important. Stretching reduces your risk of injury and helps prepare your body for more vigorous activity. Strength training builds muscle mass, which burns more calories at rest than body fat. Change up your exercises every day or every week to focus on different muscles. Adding variety to your routine also will keep it interesting, which means you're more likely to stick with it in the long run.
Move More
It's possible to burn more calories throughout the day by simply moving more and getting a greater amount of physical activity, according to Harvard.edu. Playing with your children, walking your dog, cleaning the house, making the bed and swinging your arms when you walk all add to your daily activity quotient. Bike or walk around town instead of driving and take the stairs instead of the elevator to burn off extra calories.
References
- Cleveland Clinic: Exercise and Weight Control
- Mayo Clinic: Exercise: 7 Benefits of Regular Physical Activity
- Mayo Clinic: Core Exercises: 7 Reasons to Strengthen Your Core Muscles
- Harvard Health Publications: Easy Ways to Add Exercise to Your Day - Without Going to the Gym
- American College of Sports Medicine: Physical Activity Guidelines
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