The most common reasons why people don’t exercise are that they can’t afford to go to the gym, or that they don’t have time to go to the gym. The reality is that they do have the time, they simply choose not to use it for exercise and that 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 as to why people don’t take the time to run or walk every other day. If you are running, you only need to run about 20-30 minutes (5K) to get the health benefits associated with the race. If you need to walk because you can’t run, try walking for at least an hour. The best part is that you only have to run or walk 3 times a week. If you are going to use the weather as an excuse to stay inside, run or walk the stairs in your house or apartment building.
There are also simple ways to exercise at home without any equipment. These exercises at home can be incorporated throughout the day at work or at home to keep fit.
Yoga: if you’ve never taken a yoga class before, take one. Once you learn to do yoga, you can do it anywhere. Yoga is an excellent exercise at home that improves your posture, flexibility and strengthens and tones your body. Even if you are only greeting the sun for 20 minutes, you are exercising all the muscles in your body.
Sit on the wall: those sitting on the wall are an easy exercise at home that you can do to strengthen your legs and gain an advantage in your butt. To make a wall feel right, just pretend to be sitting in a chair against the wall. If you can, try to keep your knees at 90 degree angles and keep your arms against the wall to avoid any trap.
Abductors / adductors: these muscles include the inner and outer thighs, and are responsible for moving the legs away and putting them into your body. A simple abductor / adductor exercise that you can do at home is to lift your leg to the side as high as you can and then lower it again. Try this exercise so that you bring your leg to the side just before touching the ground. If you need help to balance yourself, try holding a wall or a door. Try not to rely too much on the wall or the door frame because balance involves the abdominal muscles and gives you additional benefits of exercise.
Toe / calf elevation: it is an easy exercise at home that you can do when walking around the house. Simply start walking on the toes or get up continuously on the toes. This exercise will help you tone your calves and give you well-formed legs.
Airplane / Windmill: this will tone your arms if you take the time to do this exercise at home long enough. The plane is when you simply extend your arms to both sides and keep them there. You can also add the windmill movement that is when you add a circular motion (large and small) to your extended arms. When making the plane / windmill, be careful not to block the elbow joint or turn your arms too much during the larger windmill circulations.
Push-ups: One of the best ways to exercise the chest, arms and back at the same time is by doing push-ups. So scroll and give yourself twenty bends periodically during the day.
Crunches: you don’t have to go to a gym to do crunches, you can do it on the edge of a bed or on a carpet, it’s up to you.
Unfortunately, excuses for why we don’t exercise seem 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 apologize why you can’t exercise. Try to incorporate these exercises at home into your daily routine to at least give your body the opportunity to burn calories and build muscle.