The most common reason people don’t exercise is that they can’t afford to hit the gym or they don’t have time to hit the gym. The reality is that they have time, they just choose not to use it for exercise, and you don’t have to go to the gym to exercise.
The easiest way for people to exercise without going to the gym is to run or walk outside. There is no excuse for why people don’t take the time to run or walk every other day. If you’re running, you only need to run about 20-30 minutes (5K) to reap the health benefits associated with running. If you have to walk because you can’t run, try walking for at least an hour. The best part, you just have to run or walk 3 times a week. If you are going to use the weather as an excuse to stay indoors, run or walk on the stairs of your home or building.
There are also simple ways to work at home without any equipment. These home exercises can be incorporated throughout your workday or at home to keep fit.
If you’ve never taken a yoga class before, take one. Once you have learned how to do yoga, you can do it anywhere. Yoga is an excellent exercise at home that improves your posture, flexibility, as well as strengthening and toning your body. Even if you only salute the sun for 20 minutes, you are working all the muscles in your body.
Wall seating is an easy exercise at home that you can do to strengthen your legs and get a leg up on your back. To make a wall correctly, you simply act as if you are sitting in a chair against the wall. If you can, try to keep your knees at a 90-degree angle and keep your arms against the wall to avoid cheating.
Abductors / Adductors:
These muscles include the inner and outer thighs and are responsible for pulling the legs away from the body. A simple abductor/adductor exercise you can do at home is to raise your leg as high as you can and then lower it. Try doing this exercise to bring your leg to one side just before it hits the ground. If you need help balancing, try holding a wall or door. Try not to lean too heavily on the wall or door frame, as balance involves the abdominal muscles and gives you additional benefits of exercise.
Toe / Calf Raises:
These are simple exercises at home that you can do when you walk around the house. Just start on tiptoe or stand on tiptoe continuously. This exercise will help you tone your calves, giving you beautiful, well-shaped legs.
Plane / Windmill:
Will tone your arms if you take the time to do it at home long enough. The plane is when you simply stretch your arms out to each side and hold them there. You can also add the windmill motion, i.e. when you add a circular motion (big and small) to your outstretched arms. When flying/windmill, be careful not to block the elbow joint or twist your arms too much during larger movements of the windmill.
One of the best ways to work your chest, arms, and back at the same time is to do push-ups. So go down and give yourself twenty push-ups regularly throughout the day.
You don’t need to go to a gym to do crunches, you can do it on the edge of a bed or on a mat, it’s up to you.
Unfortunately, an apology for why we don’t exercise seems to be a way of life for many people. Exercise is an important aspect of our lives that improves our health and quality of life. So the next time you try to find an excuse for why you can’t exercise. Try incorporating these homemade exercises into your daily routine to at least give your body the ability to burn calories and build muscle.