While it’s nice, and recommended, to have a gym membership it’s not a necessity if you want to be more active. There are plenty of exercises you can do with little to no equipment. Here is a list of the Top 5
1. Some type of Squat-there are a variety of options, and ANYONE can do them. You can do wall sits (lean up against a wall, squat down as far as you feel comfortable and hold), sumo squats (just squat down and hold it), standing squats (put your hands behind your head), chair/couch squats (just sit down and stand up, and dumbbells squats where you place the dumbbell between your feet. Start with 1-2 sets and try to do a little more each workout (do squatting exercises 1-2X per week)
2. Walk you Stairs-a great way to get in some cardio and work your legs. Start at the bottom and walk up, then down your stairs. That’s one trip. Keep going until you are winded. Keep track of your time and how many trips you took. You can try to go faster (be careful), or you can add trips as your cardio improves. I do stairs with ALL of my in-home clients.
3. Push-ups-a simple easy exercise you can do anywhere. You can do wall push-ups, knees down push-ups, or knees up push-ups depending on your upper body strength. Perfect Push-ups are highly recommended when you are doing push-ups (go to http://www.BodyBalanceHealthyLiving.com for Perfect Push-ups) because they take a considerable amount of pressure off of your wrists, elbows, and shoulders.
4. Pull-ups-this is the only exercise that requires equipment. I recommend a removable doorway pull-up bar (go to http://www.BodyBalanceHealthyLiving.com for doorway pull-up bars). Most people aren’t capable of doing a full pull-up. You will have to use a chair or bench to do your pull-ups. Your legs will assist. Shoot for 10-15 reps.
5. Planks-No list of exercises to do at home is complete without abdominal exercises, and planks are the bomb. Most people will have to start out with a front plank. You can make it harder by using a exercise ball or balance disc’s (go to http://www.BodyBalanceHealthyLiving.com for both), and by doing a side plank. Planks are among the best and safest abdominal exercises you can do and require no equipment.
There you have it. You don’t have to go to the gym and deal with driving, parking, waiting for equipment, and confusing contracts. You also don’t have to spend a ton of money on a home gym. The only piece of equipment you really need (to work all the major muscle groups) is a removable doorway pull-up bar, and there are plenty of pieces of exercise equipment that you can get for cheap. If you’d like to learn more, please send me an e-mail at ian@BodyBalanceHealthy Living, I’m here to help!