When it comes to exercise, there’s no place like home
Q: I don’t have access to a gym and have to workout at home. I like to do simple exercises such as push-ups, sit-ups, lunges, squats, step-ups, dips on my steps, and also stretch. In addition, I walk around my neighborhood five days a week. Are these types of exercises enough to keep me in shape, or should I try something different?
A: Staying healthy and fit does not require a specific location. Whether at home or in a gym, your body does not have a preference as to where you get moving, so long as you are active.
The type of exercises you’re performing are called body-weight exercises because they use your own body weight as resistance. These can be very effective, and when completed properly can surely help you get in great condition.
• No matter what type of exercises you are completing, it is important to first develop a goal for your workouts and understand what each exercise does and why you would use it. For example, you mentioned doing push-ups. Push-ups can be a very effective exercise for strengthening your chest and triceps muscles, in addition to improving the strength and stability of your core muscles. If your goal is to improve in those areas, push-ups are an appropriate exercise.
• Write down an exercise order, the number of repetitions and sets you are to complete, and the distance or length of time you plan to walk. Each time you complete your designed workout, make a note of it. After a while it will become easier to complete that workout, which means it will be time to modify your exercise program.
• Even though you are at home, there are ways to make your workout more challenging. When just your body weight is not challenging enough, either use household items such as unopened cans or gallon water bottles, or invest in small free weights, a medicine ball or resistance bands. Safely using these as added resistance can increase the difficulty of your workout.
• To increase the difficulty of your walking routine, try walking hills if available, or timing how long it takes to walk a particular distance and then trying to improve upon your time each week. Monitoring your heart rate during and after walking can also help you discover how well your body is recovering from your workout. If you do not have a heart-rate monitor, take your pulse for 60 seconds after your workout. You should see your heart rate go down consistently for the next couple of minutes. If your heart rate continues to race several minutes after your walk, consider lowering the intensity the next time to allow for better recovery.
• Remember to include a regimen of proper nutritional habits and other positive lifestyle choices as part of your fitness program. Whether exercising at home or in the gym, the bottom line is to keep moving to stay fit.
Always consult a physician before beginning an exercise program.