Wondering how you can stay fit at home? If you can’t get to the gym or take your regular exercise classes, it’s helpful to have an effective strategy for maintaining your fitness in a small space, with little to no equipment.
Daily exercise supports a healthy immune system, improves mood, reduces stress and increases mental focus, to name just a few of the countless benefits. With a little planning, a change in mindset, and a few pieces of equipment (optional), staying fit at home is possible for anyone. Use this simple three-step plan to get started.
Plan it
Without regular classes or the responsibility of a training buddy, normal training sessions can fall by the wayside. Make sure you fit in the daily movement by scheduling it in your calendar just like any other meeting. If it’s not planned, it usually won’t happen. In addition to a special fitness session every day, you can also treat yourself to mini exercise sessions throughout the day. This could be three minutes of plank, twenty squats or foam rolling between work blocks.
Plus, it helps to plan what type of workout you’ll do each day. A well-rounded fitness routine includes several types of exercises, such as cardio, strength, interval training, and flexibility/mobility exercises. Recovery time is also key to an effective fitness program.
Aim for at least 30 minutes of cardio per day, along with a few strength sessions per week. Apply mobility and flexibility as often as possible. If you can exercise outside, even close to home, so much the better. Time in nature improves mood, reduces stress and supports immune-boosting vitamin D production.
Choose your activity
The options for what type of exercise to choose are vast. If you need to get started on something, walking and cycling from home can be a great workout. Include intervals to increase calorie burn and cardiovascular benefits.
With access to the internet, the indoor training possibilities are endless. Many platforms and gyms offer online workouts in all styles, including high-intensity interval training, boot camps, kettlebell workouts and yoga. You can also search YouTube for whatever workout style you’re looking for. This is a great way to try new things and keep your home workouts dynamic. Experiment with specific search terms, such as “15 minute workout, no weights” or “10 minute dumbbell workout.”
Get the equipment
Staying fit at home is much more likely if you set your environment up for success. If possible, have a dedicated training area, even if it is just the corner of a room. Keep it clean and ensure the proper equipment is ready and accessible. While an effective home workout can be done with nothing but your own body weight, there are a few basic items that can enhance your workouts. At the very least, consider investing in a yoga mat, a kettlebell, a few weights, and a resistance band.
Staying fit from home doesn’t have to be complicated. Block it off on the calendar, plan the type of workout you’ll be doing, set your range of motion, and you’ll be all set to maintain your fitness no matter what.
Writer Katie Gerber is a holistic health and nutrition coach who serves clients both locally and online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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