There are many advantages to exercising at home, and one of the biggest is that you don't need much equipment to get an effective, full-body workout. Although you can get by with nothing more than a supportive pair of athletic shoes and a wide swath of floor space, stocking up with dumbbells, a medicine ball, a stability ball and possibly an aerobics machine can help you make the most of your workouts.
Dumbbells
A complete workout routine requires regular strength-training sessions in addition to aerobic activity. One of the simplest ways to build your strength is by lifting weights, which are inexpensive and easy to store at home. Mayo Clinic physician Edward R. Laskowski states that dumbbells promote full-body stabilization, allow for a wide range of motion and imitate lifting situations that you might encounter in real life, making them valuable pieces of home-exercise equipment.
Medicine Ball
A medicine ball is about the size of a basketball, with a rough surface that is easy to grip. You can buy medicine balls in a variety of weights, ranging from about 2 to 15 lbs. For some home exercises, such as dead lifts and overhead presses, medicine balls work just as effectively as dumbbells in providing resistance. For others, they specifically intensify core work. Hold a medicine ball while you complete a series of crunches, Russian twists, lunges, squats or wood chops.
Stability Ball
A stability ball is a large, inflated exercise ball that will support your torso, back, stomach, legs or arms while you perform exercises. You can also use the ball as a desk chair in an effort to improve your posture and spinal alignment. It's aptly named because the ball forces your core and stabilization muscles to work harder when you execute basic movements. Stability balls are inexpensive and meant to hold up through time. The American Council on Exercise recommends getting a 55-cm ball if you are between 5 feet 1 inch and 5 feet 7 inches tall and a 65-cm ball if you are between 5 feet 8 inches and 6 feet 2 inches tall.
Machine
If you have the money to spare, getting an elliptical machine or treadmill may be a worthwhile investment for a home gym. Although it's possible to get cardio exercise by jogging, biking, walking or doing calisthenics around your home, an aerobics machine can push you harder and raise your heart rate more, resulting in a higher net-calorie burn. According to the Mayo Clinic, an hour of activity on a stair treadmill burns more than 700 calories for a 160-lb. person.
Other Equipment
Resistance tubing is an inexpensive, practical aid for strength training, and a kettlebell is an alternative to dumbbells or a medicine ball. To enhance aerobic workouts and make them more challenging, buy light to medium hand and ankle weights, and attach them to your body before you exercise.
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