Home Exercise

If gyms, dance halls, running tracks or playing fields aren’t for you or you find it hard to find the time to get active while juggling a busy home life- exercising at home could be the answer.

There are fitness apps and YouTube videos for every type of activity or exercise you can imagine.

Stairs, chairs and household objects can be used to create your own indoor circuit class. Or you could buy fitness DVDs or exercise equipment that matches the type of exercise you like to do – from high intensity training to instructor-led aerobics routines, indoor bikes to workouts with weight.

Why is it good for me?

Bodyweight exercises such as press ups, dips and wall sits are great for building strength and endurance in the chest, shoulders, core and legs.
We need a strong core for so much of everyday life and is great for aligning our bodies and preventing back injuries. A strong midriff helps with balance and stability, whether that’s whilst exercising or simply walking down the road, climbing stairs and lifting children – so it’s worth working on!
Incline press ups put less stress on your elbows and reduce the amount of weight you’re lifting so are a great way to build up to full press ups, and Russian twists are a good workout for the whole abdomen engaging all your core muscles.
Home exercise is also:
FLEXIBLE – You don’t have to work round gym or class times, and you can do it in the middle of the night.
EFFECTIVE – a push-up or a cardio routine is just as tough in your LIVING ROOM as the gym
ADAPTABLE – you can decide what works for you
FUN – you can mix it up as much as you like

How much does it cost?

Because you’re not paying for a gym membership, working out can be as expensive or inexpensive as you like, it can even be free – just utilize your surroundings! There are loads of household objects that can double up as workout equipment to be used for cardio and strength training. Some objects include walls, stairs and chairs.
You can also use workout videos to exercise. Find some great cheap DVDs, free workout video apps or use YouTube videos.

Check out this video from Active Sussex featuring Tess (and her cats!) showing how you can get active at home.

What equipment do I need?

Whatever you have at home!

EXERCISES TO TRY AT HOME:
Try some of these simple exercises around the home:

  • Chair tricep dips – Sit on the edge of a chair holding onto the front with your hands. Place your feet out in front of you (bent legs for easier option or straight legs to make it harder) and lower your elbows to a 90-degree angle before pushing back up.
  • Table top press ups – Incline press ups can be done anywhere around the home – on a table, a bed, a chair or even a wall. To use a table, place your hands on the table with your legs stretched out behind you, body nice and straight. Lower your weight down keeping your elbows tight to your body, and press back up.
  • Living room wall sits – find a wall with a big enough space for you to lean on. Sit against the wall like you would in a chair with your legs at 90 degrees, and hold. Give it time and you’ll soon feel the burn!
  • Milk bottle Russian twists – Sit on the floor holding a milk bottle (or any bottle with liquid in). Lean back with a straight back and engage your core. Rotate your torso and try to touch the floor each side with the milk bottle. Make it harder by lifting your feet off the floor.