Not everyone can always get to a gym, and yet it’s still important to exercise where you can. Sometimes when you’re at home, it can seem a little confusing as to where to start with exercises, so we’ve pulled together a few helpful suggestions. We’ve compiled below some top home exercises for completing at home to keep you fit and well. Finding exercises that can be at home isn’t just great for your physical health, but it does wonders for your mental health too.
Always warm up for home exercises
Even though you’re at home, it’s essential that you do a warm-up before you start your home exercises. Before you do anything else – try to do some gentle stretches to get your muscles ready. Movements you could include are: basic stretches – stretch out your arms, and then your legs, make sure that you also flex through your hips, shoulders. You then walk on the spot for a couple of minutes to get your heartbeat going.
Once you’ve done your simple warm us, you’re then ready for the exercises. As with all our classes, we advise people to take the exercises at a comfortable pace. Particularly if you’re currently needing to self-isolate, it’s important that you keep consistency, rather than running at everything once and then not returning to it for another week. If you have no one to partner with, why not keep track of your exercises and counts each day, so that you can challenge yourself to increase a little each day?
If you’re stuck for ideas, the NHS has a few helpful pointers
Rowing on a chair
This home exercise involves holding a garment or a scarf in your hands as if it was the grip of a rowing machine. From an upright seated position, with your arms stretched out in front of you, holding the garment tight, reach forward as far as you can, as if you were rowing. With your arms still stretched out in front of you and while you’re leaning forward, then lean back, with your arms kept straight and holding the garment. Repeat this for as long as you are able. It may be a good idea to start with cycles of 20 seconds on, 10 seconds off, and see where you go from there.
Peddling on a chair
If you don’t have an exercise bike, it doesn’t matter – all you need is an upright chair. This activity makes a great addition to your home exercises. If you lift your fit slightly off the floor and then start a peddling motion, this will help you to build strength in your leg muscles, and also encourage blood flow.
Handbike
From the same seated position, pick up two food cans, one in each hand, and hold them out in front of you. From here, make a peddling motion with your arms – keeping your arms stretched out at shoulder height throughout. As with the rowing, it’s a good idea to start with cycles such as 20 seconds on and 10 seconds off, and then build up from there.
Using food tins for home exercises
A quick tip – If you are missing having access to the weights at the gym, then food tins can make great weights for exercises at home. You can do a range of other activities that you would in the gym with tins in your hands, such as arm stretches, activities that you’d usually use kettlebells for or dumbells etc.
Boxing
Boxing can be a great source of inspiration for home exercises, and it doesn’t need to be complicated. All you need is some space to stand, feet apart, just wider than hip-distance, and a bit of space to swing your arms. You could start by throwing 15 punches – alternate arms, and then into 15 uppercuts, and 15 hooks. Ensure that you keep your feet lightly on the ground, and bounce as you do it to enjoy a full-body workout.
Summary
If you’ve found these exercises helpful, you may also enjoy some of the exercises listed in our previous blog – Easy workouts for beginners.
We’d love to hear from you – if you’ve got alternatives to what we’ve shared, leave a comment or reach out to us on social media.
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