Exercise without leaving the house
It’s not always easy or affordable for us to leave the house, leave the children, and head to the gym - but there are still plenty of ways that you can get active. As well as allowing you to save time and money, working out at home can be done completely on your terms – first thing in the morning, whilst the dinner is cooking, or when the kids are in bed.
It’s recommended that we do 30 minutes of moderate activity 5 days a week. It might seem like a lot, but you can break it up into smaller chunks. Even if just 10 minutes at a time, it will make a difference and you’ll feel better for it.
- Vacuuming, cleaning the bathroom, washing the car - jobs that all need to be done. So why not kill two birds with one stone, turn on some music and have an energetic, calorie-burning cleaning session!
- Workout when you’re watching TV - if you’re lucky enough to have an exercise bike, plonk it in front of the TV and cycle away. If not, why not try doing an exercise that you can easily do in front of the TV, like hula hooping, lunges or squats.
- Go up and down a flight of stairs as many times as you can. Stair climbing is a great workout as it’ll raise your heart rate and will strengthen the muscles in your legs and bum - in fact it burns more calories per minute than jogging! So it’s also one think about doing outside of the house instead of using escalators or lifts!
- Make the most of advert breaks. Jog on the spot or see how many jumping jacks/sit-ups/push-ups you can do in the advert breaks.
- Get the kids involved – make a den, have a kick-about, hopscotch on the driveway, hide and seek and treasure hunts.
- Gardening – mowing the lawn, digging up plants, plotting herbs. Whether it’s your garden, a neighbours, a community garden or your grandparents garden.
Below are a few more suggestions of exercises you can do at home:
- Jumping jacks - a great warm up and a good cardio workout. Aim for 10 minutes, but go at your own pace, increasing as and when you can.
- Push-ups - great workout for building upper body strength. For beginners, try doing them on your knees. Do as many as you can and you’ll find that you can increase the amount you can do as time goes on.
- Sit-ups / Crunches - great for working on your abs. You don’t need to sit all the way up, just go as far as you can. Aim for 9 - 12 reps per set, and 1 - 3 sets.*
- Dancing - energetic dancing is great aerobic exercise and can also lift your mood. So turn up your favourite music and have a good dance.
*A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.
Remember to talk to your GP before starting any new exercise or weight loss regime.