Finding time to exercise can be challenging. Exercise becomes even more challenging when you have to drive to the gym, take care of a family or when you work excessive hours. But "I do not have time" is not an excuse for not taking care of yourself. Exercising at home can provide you with the same quality of exercise as joining a gym. Exercises can be completed at your convenience at almost any time of the day with little to no equipment.
Step 1
Clear a space --- it can be permanent or a temporary portion of your house designated for exercise. You can use a basement or a spare bedroom. You also have the option of clearing furniture and wires out of your way and exercising in your living room.
Step 2
Warm up. Take five to 10 minutes to walk in place or use a treadmill or elliptical machine if you have one.
Step 3
Stretch. Take some time to loosen your joints, muscles, ligaments and tendons. Do some lunges, arm circles, squats, heel raises and hamstring stretches.
Step 4
Perform cardiovascular exercise. Run in place, jump rope or complete jumping jacks. Any activity that elevates your heart rate or causes you to break a sweat is considered a cardiovascular exercise. This can even include housework such as gardening or painting.
Step 5
Use resistance bands. Resistance bands can help to improve strength and build muscular endurance. They can be used to strengthen your upper body, lower body and torso.
Step 6
Lift weights. Use lightweight dumbbells to tone your arms. If you do not have weights available, you can use canned goods or milk jugs filled with water or sand.
Step 7
Build strength and tone up using your body weight. Complete pushups and crunches to help strengthen your arms, chest and abdominal muscles. These exercises will also help to tone your body.
Step 8
Dance. Turn on some music or use an aerobics DVD to help burn calories and have fun at the same time.
Tips and Warnings
- The American College of Sports Medicine recommends that healthy adults exercise five days a week for at least 30 minutes at a time. Exercise should be moderately intense, meaning your heart rate should increase and you should break a sweat.
- Consult your doctor before beginning any new exercise program. If at any point during exercise you experience pain, stop immediately and contact your doctor.
Things You'll Need
- Jump rope
- Weights
- Resistance bands
References
- "National Academy of Sports Medicine Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
- American College of Sports Medicine: Physical Activity Guidelines
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