A workout that doesn't use equipment can be just as good as one using equipment. Workouts can keep you limber, increase your longevity and increase your independence. Workouts provide many other benefits including improved balance, mental outlook, circulation and decreasing risks of developing health ailments such as heart disease. Be sure to start out slowly and gradually increase intensity. Check with your doctor first, since not all activities may be suitable for your individual situation.
Strength
A complete workout needs to include strength-building exercises. Equipment is not necessary for a majority of these exercises. Weight-bearing activities strengthen muscles and increases bone density by working against gravity forces, according to the American Academy of Family Physicians. Increased bone density helps prevent bone fractures and osteoporosis. Walking, hiking, stair climbing and dancing fall into this category. Strength building also include calisthenics such as push-ups.
Endurance
Endurance activities involve moving large muscle groups. The exercises raise your heart rate for an extended period of time; when your heart works harder, your cardiovascular health improves as well. Doing moderately-brisk exercises for 150 minutes or 75 minutes of vigorous exercise weekly will improve cardiovascular health. Endurance activities that do not rely upon equipment include walking, dancing, running and jogging.
Flexibility
Range of motion exercises need to be included in a full workout, according to the American Heart Association. Range of motion exercises stretch muscles and improve your mobility. Exercises can improve posture, prevent joint stiffness and help maintain independence. Exercises make performing everyday activities easier, according to the National Institute on Aging. Exercises can be used during warm-ups and cool-downs. Flexibility exercises do not require equipment. Activities include tai chi, yoga and stretching exercises.
Walking
Walking can serve as an introduction to exercise, or be its own type of exercise; walking is also a recommended physical activity by the American Heart Association and the American Academy of Family Physicians. Walking has the highest success rate out of all physical activity due to its convenience, enjoyment, flexibility and ease factors. People stick with walking. The only cost involved is a good pair of walking shoes. Walking provides an all-body workout consisting of aerobic, strength-building and stretching movements, so you get the benefits of all three types of exercises.
Convenience
Workouts that do not rely upon equipment contain a strong convenience factor. You can get your workout whenever -- and wherever -- you want. Many activities, such as walking, can be altered for weather conditions. If it's raining, for example, you can walk indoors at the mall. Plus, you do not have to concern yourself with whether equipment is in good condition, or make trips to the gym.
Cost
A workout that doesn't include equipment does not break your budget. Equipment purchases and/or rentals can be expensive. Equipment maintenance and repair costs can be unexpected and budget unfriendly. Gym memberships involve monthly contracts and cash outlays. The only cost involved in working out without equipment is good shoes, possibly a mat and attire, according to the American Heart Association.
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