You don’t have to go to the gym to get a great workout, as there are great at-home workouts that can reap some serious benefits. Many people find themselves in situations where they can’t get to a gym or don’t have a home gym to allow them to work out with equipment. The good news is, there are a number of ways to workout at home with minimal or no equipment at all. Working out at home still provides a ton of health benefits while also saving a lot of money. The following are some great tips for how you can have an amazing at-home workout experience.
Walking Stairs
One of the best at-home exercise options to consider is stair-stepping. You don’t have to live in a multi-level home to make this happen and can do this while watching television, or listening to music to help the time go by a little faster. This is a very simple option that can get your heart rate up and help you burn calories. The stair-stepping also helps work your calves as well.
Planking/Core Exercises
For people looking to build their core, planking is one of the best exercises available. The best part is that it’s easy and free! Planks are essentially just a push-up without the movement. Holding a push-up position can do so much to develop a range of muscles. Simply moving your arms closer or further apart to hold the plank can build and develop different muscles through your arms and shoulders. The longer you hold the plank, the stronger your build your core. Start by holding for a shorter period of time and add a few seconds each day. Other core exercises such as russian twists, flutter kicks, or leg raises are also great. You’ll feel the burn, but reap the rewards as well.
Jump Rope
The only equipment you’ll need is an inexpensive jump rope to get some great cardio activity that may remind you a lot of your childhood. But jumping rope isn’t just for kids, head outside to your driveway and have a good time recapturing your youth. You’ll get your heart rate up in a way that doesn’t require a gym membership or expensive equipment. Mixing jump rope in with other exercises is a great way to mix-up your cardio routine.
At Home Weight Lifting
If you happen to have some free weights sitting around, you are just in luck. If not, it’s okay, as a set of weights like you’d find in the gym can really cost a lot of money. But it turns out you can do your own weight training at a fraction of the cost at home with some water bottle weights. Filling up water bottles or milk jugs depending upon how much weight you want. More water means more weight.
Other Fun Cardio Ideas at Home
The bottom line when it comes to cardio is that you’ve got to get your heart rate higher. There’s a number of ways to do this in a fun way right at home. Dancing can be done anywhere, and even if you don’t consider yourself much of a dancer, when you do it at home no one will know. Turn on some music and get active! You’ll burn calories in no time while having a blast. Jumping jacks are also a timeless classic when it comes to cardio exercises. Give yourself a set number to do, or just fill time during the commercials of your television program.
Online Workout Videos
Visiting YouTube will open up a whole world of at-home exercise options, as there are a lot of YouTube channels dedicated to home exercises. From dance workouts to other organized cardio activities, and specific muscle development exercises, you’ll find exactly what you want and so much more just by browsing YouTube. All of this is designed for people that want to have a great home workout.
Cleaning Your House is Also Exercise
If you’ve done much cleaning of a bathtub, you’ll realize pretty quickly that this is true! Mopping, vacuuming, cleaning tubs, showers, toilets and more all provide repetitive movement that is a good workout. The end result is physical activity and a nice clean house. Like all the other above-mentioned exercises, you don’t have to go anywhere and there are no membership fees. It’s done indoors, and cleaning is done in any weather.
Tips for Healthy Living
Being healthy and staying healthy isn’t like a crash diet. It’s not something that can be done temporarily and then forgotten. Healthy living is a lifestyle and requires certain alterations to the way you go about your day. Healthy living isn’t just about your physical health either, a healthy lifestyle involves positive changes in your physical and mental health. There are some specific ways you can easily begin living a clean and healthy life you’ve always wanted. Some of these considerations include the following:
- Regular physical activity
- Balanced diet
- Avoiding tobacco
- Responsible safety habits
- Be aware of your mental health
Regular Physical Activity
Being active for just 30 minutes each day is recommended to maintain a healthy body. If you don’t have even a half-hour to dedicate at once, break the time into smaller segments, you’ll still gain a lot of physical health advantages. Being physically active is also important for good mental health. According to Elizabeth Michaelson Monaghan with Psycom, moderate exercise has been found to reduce stress, and also triggers a release of endorphins.
Balanced Diet
Keeping an eye on nutrition is also key for healthy living. Healthy eating habits don’t have to be a chore, and they shouldn’t be temporary, they should include a balanced diet that has low levels of saturated fat. You should strive to have a “colorful” plate with more vegetables, fruits, and meats with lower levels of cholesterol and fat, and bread and pasta should be whole grains with a low level of sodium. Eating most of your meals with these habits in mind doesn’t mean that you’re on a diet, and it should be easily sustainable as part of your lifestyle. You’ll feel better and have a noticeably improved metabolism as a result.
Avoiding Tobacco
The research associated with the dangers of tobacco upon your health is definitive. Smoking and the use of tobacco in other forms has been led to cancer, COPD (chronic obstructive pulmonary disease) and other chronic conditions. According to the CDC, you should never start smoking, but those that do should quit immediately. There are prescription medications and other methods to help stop smoking that are readily available. Avoiding tobacco in all forms is crucial for healthy living. Talk to your doctor for guidance on the best way to quit if you are currently a smoker or tobacco user.
Responsible Safety Habits
Healthy living also has to include making responsible decisions daily. For example, keeping proper hygiene, such as showering and washing your hands, is very imporant. Also, keeping up with things around the house like making sure smoke detectors as well as carbon monoxide detectors in your home are working and are up to date is very important. Safe living is healthy living.
Be Aware of Your Mental Health
Mental health is just as important as physical health. The two are linked together and go hand-in-hand. Take some time to do something you enjoy each day as a way to reduce your level of stress. Stress does not just impact your mental health, it can have serious consequences for your physical health as well. Over time, a lack of attention to your mental health can lead to depression, anxiety, and other more chronic problems that will impact your daily life significantly. Some of the following suggestions can help you keep your mental health in check:
- Maintain friendships and positive relationships with others
- Spend time regularly with a hobby or leisure activity
- Puzzles and brain games
- Get a full eight hours of sleep daily
- Consult a doctor if feelings of depression and anxiety are frequent
In The Long Run
Exercising at home daily for just 30 minutes can drastically improve your physical and mental health. There are many things that can be done easily at no cost to get you started on the path forward. If you are looking to improve your life through at-home exercise to promote a healthier lifestyle, there are a number of resources including specialized equipment that can help make the process easier. Feel free to browse our merchandise to find the right products to support your healthy living and exercise goals.
*Please consult with a medical professional if you have any medical issues that may be affected by the suggested activities.