Maintaining physical health can be a challenge for many reasons: a busy work life, family responsibilities, and personal habits. But, as we get older, it does become more important to make sure our body is getting enough movement to be able to work at its best. More often than not, when we think of exercise, we think of gyms or running tracks or beach yoga—but what about working out indoors? In recent times, post-COVID, many have found themselves at home more hours than they used to—whether because of working from home, weather conditions, or health concerns. Staying indoors for a long time means that you’re a bit more sedentary than you should be, and staying active can become challenging.
There are many exercises that you can do indoors and easily include in your daily routines! They are convenient, cost-effective, and yield great results—you don’t need expensive gym memberships or fancy equipment to maintain your physical health; just a positive and proactive mindset works great.
Benefits of Staying Active at Home
- Improved physical health: Moving your body regularly means a healthy heart, muscles, and joints.
- Mental clarity and focus: When you work out, your body releases natural feel-good hormones called endorphins—they help in reducing stress, increasing mental clarity, and improving mood.
- Convenience: You can work at maintaining your health in the comfort of your own home and get in a workout when you’d like to. This makes it easier to stay motivated and be consistent with your workouts.
- Low-impact options: Working out indoors is a better space for low-impact exercises for those with mobility issues or those who prefer gentler routines.
- Improved flexibility and mobility: Moving your body regularly helps with flexibility and range of motion of your muscles and joints, which is important as we get older. Staying active indoors can also help in preventing stiffness and increasing mobility, which can, in turn, reduce the risk of falls and injuries.
Exercises To Stay Fit At Home
Basic warm techniques to start your day right
It’s always important to warm up before you start exercising; this helps the blood flow to your muscles and prepares your joints for movement.
- Neck and shoulder rolls: Gently roll your neck clockwise and counterclockwise to release tension. Follow this with shoulder rolls—lift your shoulders up toward your ears and then roll them back and down.
- Arm circles: Stand tall and extend your arms out to the side. Slowly rotate your arms in small circles, gradually making them larger to loosen up your shoulders.
- Leg swings: Stand next to a wall for support and swing one leg forward and backward in a controlled motion. Switch legs after 10-12 swings.
Low-impact exercises for every fitness level
If you are new to exercising or have mobility concerns, low-impact exercises are the best choices—they are effective and don’t put a lot of strain on your joints and muscles.
Chair exercises
- Leg extensions: Sit on a chair with your feet flat on the floor. Slowly extend one leg straight out in front of you and hold for a few seconds before lowering it back down. Repeat this 10-15 times for each leg.
- Seated marching: While sitting in a chair, lift one knee toward your chest, lower it, and then alternate with the other knee. This targets your lower body and helps in coordination.
Standing exercises
- Heel raises: Stand with your feet hip-width apart and slowly raise your heels off the floor, standing on your toes for a few seconds before slowly lowering back down. Repeat this 10-15 times for each heel.
- Side leg lifts: Stand tall, holding onto a chair or wall for support. Lift one leg to the side, hold for a moment, and then lower it back down. Repeat on the other leg. This helps strengthen the hip muscles.
Tai Chi and yoga
Both Tai Chi and yoga are low-impact exercises that focus on gentle movements, balance, and flexibility.
- Tai Chi: helps in improving balance, coordination, and strength.
- Yoga: Simple yoga poses like the Cat-Cow stretch, Downward Dog, and Child’s Pose can help with flexibility and provide mental clarity. Focus on deep breathing as you hold each pose for 20-30 seconds.
Strength training: Building muscle and endurance
Strength training doesn’t require heavy weights or complicated machines—all you need is your body weight. It helps in building muscle and improving bone density.
Bodyweight squats
Squats help in strengthening your legs and lower body. Start with 10-15 squats and gradually increase the number as you become more comfortable.
- Stand with your feet slightly wider than shoulder-width apart.
- Slowly bend your knees as if you’re sitting back into a chair, making sure your knees do not extend past your toes.
- Push through your heels to return to the standing position.
Push-ups (modified)
Push-ups help in strengthening the upper body, especially the chest, arms, and shoulders. If a regular push-up is hard for you, you can simplify it by doing them against a wall or on your knees.
- Wall push-ups: Stand a few feet away from a wall and place your hands on the wall at shoulder height. Slowly lower your body toward the wall, then push yourself back up.
- Knee push-ups: Begin on all fours, keeping your knees on the floor. Lower your body toward the ground, then push back up.
Lunges
Lunges help in strengthening the legs and improving balance—10-12 lunges work great.
- Stand tall with your feet together.
- Step one leg forward and bend both knees until your back knee nearly touches the ground.
- Push off the front foot and return to the starting position.
Flexibility and mobility: Stretching for wellness
Flexibility exercises help in the maintenance of a good range of motion, which is particularly important as we age. Stretching regularly can improve posture, reduce muscle tightness, and prevent injury.
Hamstring stretch
- Sit on the floor with one leg extended straight out in front of you.
- Bend your other leg so that your foot is touching the inside of your extended leg.
- Slowly lean forward, reaching toward the toes of the extended leg. Hold for 20-30 seconds.
Neck stretch
- Sit up straight and gently tilt your head toward your shoulder, bringing your ear toward your shoulder. Hold this stretch for 15-20 seconds and then switch to the other side.
Calf stretch
- Stand with your hands against a wall.
- Step one foot back, keeping the back leg straight and the heel on the floor.
- Lean toward the wall and you will feel the stretch in your calf. Hold the stretch for 20-30 seconds.
Breathing exercises for relaxation and stress relief
Including breathing exercises into your routine can help reduce stress and improve mental clarity; it helps in increased oxygen flow, improved relaxation, and a reduction in anxiety.
- Diaphragmatic breathing: Sit in a comfortable position with your back straight. Put one hand on your chest and the other on your stomach. Breathe in slowly through your nose, letting your stomach expand, and then breathe out slowly through your mouth.
- Box breathing: Breathe in for 4 counts, hold your breath for 4 counts, breathe out for 4 counts, and hold again for 4 counts. Repeat several times.
Creating a sustainable exercise routine
- Start with small, achievable goals and gradually increase the intensity or duration of your workouts.
- Keep a journal or use a fitness app to track your workouts, making it easier to stay motivated.
- Include different exercises in your routine so you’re not bored; it will also help you stimulate different muscle groups.
FAQs
1. How long should I exercise each day to stay fit at home?
When choosing to workout at home, try to dedicate at least 30 minutes a day, 4 to 5 days a week. If you’re new to exercising, start slow with shorter sessions and as you get comfortable you can increase the amount of times you work out, at what intensity and for how long.
2. Can I still build strength without heavy weights?
Yes, exercises that don’t need equipment, especially weight, are called bodyweight exercises such as squats, lunges, and push-ups and work really well for building strength. Resistance bands or household items like water bottles can also be used to increase intensity.
3. Are there any exercises I should avoid due to joint issues?
If you have joint issues, don’t do any high-impact exercises such as running or jumping. Focus on low-impact exercises like swimming, walking, or seated exercises.
