Energize Your Day: 25 Innovative Ways to Exercise at Home
Embrace your inner homebody, thanks to COVID-19, as we spend more time in the comfort of our abodes for both work and personal lives. So, what's the best way to ensure you're not becoming a couch potato all day long? We've got you covered with a variety of fun and easy activities to keep you active throughout the day.
Let's Talk About Activity Levels
According to the Centers for Disease Control and Prevention (CDC), it's recommended to get at least 150 minutes of physical activity each week – that's just 30 minutes a day, five days a week. And with more time spent sitting at desks or kitchen tables, it's essential to stay active. Regular physical exercise not only helps maintain your fitness level but also provides numerous health benefits, including:
- Improves brain health
- Maintains or aids in losing weight
- Strengthens your muscles
- Boosts your immune system
15 Ways to Stay Active at Home
1. Walk That Way
Whether embarking on a stroll outside or ambling around the house, walking is a fantastic way to get moving. Counting your daily steps is a fun and interactive way to track your progress, aiming for at least 10,000 steps each day (or around 5 miles).
Tip: Set reminders on your phone to move a few times daily or schedule a morning or afternoon walk to break up your day.
2. Adopt a Furry Friend
If you've already been thinking about adding a furry friend to your family, getting a dog can drastically enhance your activity level. Dogs require regular exercise, which means you'll be committed to frequent walks, playing, or dodging them during their zoomies.
3. Clean of Mind and Body
Cleaning is the perfect double task: getting your home spotless while also getting a workout. Scrubbing the tub, vacuuming, or even doing the dishes can help work out your arms, unleashing your inner Monica Geller.
4. Get Cooking and Move
Whip up a storm in the kitchen by flitting around as you gather ingredients, stretching to reach high shelves, or doing simple squats or stretches while waiting for water to boil. Turn up the tunes to help you get into the groove.
5. Let Loose on the Dance Floor
Shake, shake, shake it off! No matter if you're more of a Shaking off Reba McEntire type or a Shake it like a Polaroid Picture Justin Timberlake, getting in that groove is great for your body and your mind. An endorphin boost will have you feeling happier and healthier.
6. Make the Most of TV Time
Instead of letting Netflix ask if you're still watching, workout during your favorite shows. If you have an exercise bike, treadmill, or elliptical, park it in front of the TV and jump on for a quick session. Or, set up a mat in your living room and workout during a binge session.
Tip: Grab a chair or stay on the couch and get your stretch on or do simple bodyweight exercises to make the most of your favorite shows.
7. Listen, Learn, and Move
Love podcasts or audiobooks? You can still get a workout in while listening to them! Schedule a morning or afternoon walk while listening to a true-crime or self-help podcast, or do gentle stretches or yoga poses while enjoying your favorite book selection.
8. Experiment with Resistance
A resistance band might be just what you need for a full-body workout. Engage in a variety of moves that help target different parts of your body by working your upper body, abs, legs, or booty.
9. Sneak in Some Cardio
There are plenty of at-home aerobic workouts to help you complete a cardio session within your day. If you can't hit the gym, there are numerous at-home exercises to get your heart pumping and oxygen flowing – adding more steps to your daily tally.
Tip: Take the stairs for an easy cardio workout.
10. Embrace Pilates
Pilates isn't just for the studio; it's a great way to build strength and improve flexibility from the comfort of your own home. Pilates routines can be done in a short 20- to 30-minute session with no fancy equipment required.
11. Yoga Your Way to Better Health
Ditch the pricey studio for a yoga practice right in your living room. With the right setup (a good mat, a blanket, and a few props), you can create the perfect space for relaxation and movement.
Tip: Schedule regular yoga sessions throughout the day – even for just a few minutes for stress relief.
12. Stretch Out and Feel Better
Regular stretching exercises keep your body feeling good, especially when you've been hunched over a computer for hours. Simple stretches in the morning and evening help maintain flexibility and muscle health.
13. L-A-U-N-D-R-Y Squats
Folding laundry doesn't have to be mindless or sedentary. Incorporate squats into your laundry routine to help burn calories and get your heart rate up.
14. Stand Your Ground while Folding
Once you've finished laundering, stand up while folding and sort clothes to help maintain better posture and avoid being too sedentary.
15. Garden in Motion
Unleash your inner green thumb and plant a garden. Tending to your outdoor space requires plenty of movement, from bending, squatting, digging, and weeding.
Don't forget to explore all the fun ways to get moving while working from home, too! From taking calls on foot to setting reminders to stand up and move every hour, there are plenty of creative ways to incorporate exercise into your day.
Incorporating physical activity into your home life is crucial, especially with the CDC recommending at least 150 minutes of exercise each week. Regular physical activity can improve brain health, aid in weight loss, strengthen muscles, and boost your immune system.
To maintain an active lifestyle at home, consider adopting a furry friend that requires regular exercise, cleaning your home vigorously to get a workout, or even listening to a podcast or audiobook while doing simple stretches or yoga poses.
