Don’t despair if you don’t have access to a gym or a personal trainer, there are lots of other creative ways you can exercise at home. In this article we review five ways to get a good workout without having to go the gym.
1. Enhance your endurance
Focus on exercises that make your heart beat faster. Most guidelines recommend adults get either 75 minutes of high intensity or 150 minutes of moderate intensity aerobic activity per week. It can be as simple as taking a brisk walk, going for a swim, or walking up and down stairs. This type of exercise will give you more energy, and help you to get on the right path to losing weight.
2. Build strength
Increase your strength endurance by challenging your muscles. If you don’t have a set of dumbbells or resistance bands, you can use your own body weight. Squatting, lunging, planking or doing push ups and sit ups are great examples of resistance exercises you can practise at home. Whatever you choose, try to do at least three sets of 8-12 repetitions. If performing static exercises like a plank, try to hold for 30 seconds to start with, then gradually increase in 15 second intervals as your strength improves. Try to include strength building exercises at least three times a week and make sure your routine varies to include all major muscle groups; chest, back, abdomen , arms and legs.
3. Stretch out
Stretching helps to improve your flexibility and mobility, which in turn helps to prevent injury. You should carry out gentle stretching before a workout and more intense stretching following your workout as your muscles are already warm.
4. Make it fun
People are more motivated to move when exercise isn’t a boring chore. If you are at home, you have plenty of fun-filled exercise options such as dancing or hula-hooping. You might also consider doing these activities with your family or friends for an added bit of fun and motivation.
5. Get advice
Figuring out how to get started can be overwhelming. For ideas on the types of exercise you can do, the web is an excellent resource. You can find fitness services or free videos online. You may need to modify your exercise plans based on your age or health condition. If in doubt, always speak with your doctor about the right kind of exercise for you.