Exercising from home does not have to involve expensive equipment or complicated programs. With just a few common household items and a little advanced planning, you can create a simple at-home exercise plan that you can use in place of a gym membership or just on the days when you are unable to make it to the gym. Consult your doctor prior to starting this or any other new workout plan.
Walking
One of the simplest ways to fulfill your two and one-half hours per week aerobic activity requirements from home is walking. Walk around your neighborhood or at a local park with a walking path. Get the most out of your walk by monitoring your intensity level. Take your pulse to ensure you are working in your target heart zone. If you heart rate is not high enough, try increasing your speed or choosing a path with hills to add difficulty.
Stair Climbing
On the days when weather prevents you from walking outside your home, climbing stairs is a good alternative to walking. Climb the stairs with proper form. Get as much as your foot on the stair as you can. Keep your torso upright and straight. Have a railing to grab for safety. Run on the way down the stairs because the descent is easier than the ascent. If you are unable to climb stairs for as long as you walk, try intervals of marching in place to recover your heart rate before more stair climbing.
Body-Weight Exercises
Incorporate strength training into your fitness routine two or more days per week. The easiest way to do this at home is with body-weight exercises. They require no specialized equipment, using your weight to sculpt and strengthen your muscles. Exercises such as pushups, tricep dips on the edge of a couch or chair, wall sits, planks and crunches are all easy to do at home. Do three sets of eight to 12 repetitions of each body-weight exercise you choose.
Stretching
Stretching is one of the easiest workouts to complete at home. It is overlooked by many or done quickly and without much concentration. Dedicating at least 15 minutes a day to stretching will improve your flexibility and can even help prevent injuries. Stretch in a specific order each time, from head to toe or toe to head, to make sure you do not miss any muscle groups. Thoroughly warm up prior to any stretching workout. When stretching, hold the stretching position; never bounce. Hold each position for 30 to 60 seconds and repeat each stretch two to three times.
References
- American Council on Exercise: Heart Rate Zone Calculator
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- Bodybuilding.com: Using Stair Exercises
- Sports Injury Clinic: Body Weight Exercises
- MayoClinic.com: Stretching: Focus on Flexibility
- Sports Injury Clinic: Stretches
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