As I am getting older I am just not able to do the things I used to be able to do (or even think that I can do). Although I walk at least 5 five miles per day (10,000 steps +) I seem to be getting bigger and heavier. So I drastically cut down on fizzy drinks and am drinking more water, considerably reduced the amount of takeaways, chocolate and crisps that I consume and walking more. But with every tentative step onto the scales I seem to put on more weight. So its time to take it to the next level, put a bit more thought into my health and wellbeing, and get more exercise. That would be at home exercise rather than hitting the gym.
For some, going to a gym can be a daunting experience. Between the grunting weightlifters, the impossibly fit personal trainers and the sculptured bodies, it’s enough to make you want to curl up on the sofa with a sharing bag of crisps and a can of pop. But fear not, my fellow fitness-phobes, for I bring you the ultimate solution: home exercise!
Now, I can already hear know what you’re thinking. “Home exercise? Isn’t that just doing star jumps in your pyjamas while the dog judges you?” Well, yes, but it’s also so much more. And luckily enough, I don’t have any pets. Home exercise is the unsung hero of the fitness world, and here’s why:
Firstly, there are no monthly subscriptions. That’s right, you can wave goodbye to those pesky gym fees that drain your bank account faster than a leaky water bottle. With home exercise, the only thing hopefully getting lighter is you!
Secondly, it’s more convenient. No more trekking to the gym in the rain or snow and having to watch and wait while some super-fit fitness fanatic does a gentle 10k run on the treadmill without breaking into too much of a sweat. At home, you’re always first in line for the shower, and the only person you’ll have to fight for the exercise bike is your reflection in the mirror. And you can go at your own pace, doing as little or as much as you want – any physical activity is better than doing none, and as that famous supermarket says “every little helps”.
But why exercise when the television beckons? According to the NHS, adults should do some sort of physical activity every day. Regular exercise can reduce your risk of major illnesses by up to 30%. And exercising just once or twice a week can reduce the risk of heart disease or stroke. That’s right, by doing a few lunges in your living room, you’re basically becoming invincible (well not quite, but it can help towards improving your health, fitness and stamina). Take that, chronic diseases! The NHS website has some excellent advice and exercises that you can do at home, including videos, on their website – take a look here and start your journey to a fitter, healthier you.
And let’s not forget the mental benefits. The World Health Organization (WHO) states that regular physical activity can improve mood, sleep quality, and reduce the risk of stress, depression, and cognitive decline. So, not only will you look fitter and healthier, but you’ll also have the mental fortitude of Aristotle.
I can hear your mind ticking over, with things such as, “I can’t afford to buy home gym equipment” or “I don’t have the space for gym equipment” and questions such as “How do I start this miraculous home exercise regime?” or “Where will I find the time?” Fear not, for I have some top tips and they don’t involve spending lots of money:
- Use general household items as weights. That brand new bottle of laundry detergent bottle – it’s now a kettlebell. Those cans of beans – now hand weights. Your toddler – a medicine ball (please exercise caution and parental judgment here, I wouldn’t recommend it).
- Get creative with furniture. Your sofa is now a bench for tricep dips, and your stairs are the new StairMaster. Just watch out for rogue LEGO pieces.
- Embrace the power of dance. Tell Alexa to play your favourite playlist and bust a move. Not only is it a great cardio workout, but you’ll also be ready for any spontaneous dance-offs that life throws your way.
- Make exercise a game. Challenge yourself to do ten squats every time you hear the word “the” on TV. You’ll either get very fit or become very aware of scriptwriting patterns.
- Make use of the NHS aerobic or bellying dancing videos or stop watching funny cat videos on YouTube and search for exercise workout videos with The Body Coach or the 10 minute living room workout from The British Heart Foundation.
- Who needs a gym membership when your living room rug doubles as a yoga mat?
- Forget that exercise gym attire. Dress Code: Pyjamas: The dress code for home workouts is whatever you want it to be. Pyjama workouts are the new trend, didn’t you know?
- Your home gym is open 24/7 with no sign-in required. Can’t sleep? Grab a 10 minute midnight cardio session. Grab some exercise and maybe even tire yourself out to find that much needed sleep.
- Want to get out of the house for some fresh air exercise? Try walking to work or even partway.
- And don’t forget the simple no equipment exercises such as sit-ups, push-ups, planks, squats, lunges, jumping jacks, burpees, or if you have stairs, trying running up and down them. All you need is a bit of floor space, yourself and the desire to do it.
So there you have it. The importance of home exercise cannot be overstated. It’s a wonderful way to stay healthy, save money, and potentially embarrass yourself in the comfort of your own home. What’s not to love? And it doesn’t have to cost a penny unless you want to invest in gym equipment for the home.
Remember, the key to success is to keep exercise fun, sustainable, flexible, and even a little bit silly. After all, laughter is a great core workout too! And who knows, maybe one day you’ll be the one making that judgemental pet feel self-conscious about their own fitness levels.
Try to get at least 150 minutes of physical activity per week as per NHS guidelines. Before starting any exercise, if you have any concerns, speak to your GP first and check out the NHS guidelines. And whatever exercise that you partake in, KEEP HYDRATED! Keep a water bottle handy, use it and make sure to refill it.
It won’t be easy (after 2 minutes on an exercise bike at the lowest resistance I felt exhausted when I started, but I’m persevering). Just start off gently, don’t rush it, and over time, combined with a more balanced diet, you will feel healthier and happier for it.
Let me know in the comments what exercises that you do at home to keep fit and healthy.
If you do want to invest in some home gym equipment, click on the button below to read my Home Fitness reviews.