Did you know that it is possible to find and implement a variety of simple workouts to do at home?
I have two top excuses that I use regularly to avoid exercising.
The first excuse I use consistently is about money. Whether it’s that I can’t afford to join a gym or take a class, or that it’s a waste because most likely I will spend the money and then never go or quit soon after joining.
And the second one is that I don’t have time because I have so many other things that I have to do.
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What I know about these excuses
Both are lame!!!!! And of course, they are exactly what I called them, excuses. Because in all actuality there are tons of free or low cost ways to exercise, and I do have the time since in my case it’s more that I need to reprioritize with exercise somewhere closer to the top of my list.
Of course, the obstacles that keep you from making the effort to move may be different than mine. And they may actually feel really valid. If it isn’t money or time, then maybe it’s that you don’t like to exercise in public, you’re worried you won’t be able to keep up in a group class or maybe you flat out don’t know where to start.
Regardless of the reason you aren’t exercising, I believe the strategies I am introducing today may help you and me as well. All of these recommendations are relatively easy to implement. They can be done within the privacy of your home so no one can witness how difficult the workout may be or see if you can’t keep up and they cost virtually no money. In addition, they are all no more than 30 minutes.
Today’s post is my way of diffusing both of these excuses for myself and I share them with you in the hopes that if you share my struggle you will find this helpful as well.
My exercise disclaimer
A little disclaimer here before we get started today. The information that I am sharing here today is simply my opinion. It is knowledge and experience that I have acquired over the years through trying out different types of exercises, and my studies of health and nutrition. I am not a personal trainer and I am not recommending that you go out and immediately try to do a type of exercise that is way beyond your means.
If you are just starting out with exercise, it is important that you speak with your doctor before starting any type of exercise program. Also, start small especially if you are sedentary and are just beginning a workout program. Most of the recommended videos I share today are fairly easy and geared for beginners. In the instances that they are more advanced, I will definitely let you know.
All studies indicate that regular activity, including moderate cardio and strengthening exercises, has health benefits. These benefits may even help to slow down the aging process or at the least make it easier to maneuver through it.
I know that as I have gotten older, I feel better when I get regular exercise. It improves my sleep, it makes me feel stronger and overall I feel better. And in general I seek out exercise for these reasons — how they make me feel.
Also, as we age, we gradually begin to lose muscle. It’s just how things work. But if you work on maintaining muscle, it helps to at least slow this decline down a bit. The importance of maintaining muscles as we age stems from the metabolic benefit of muscle, more muscle means more calories burned. Plus it’s what gives us our stability and holds up. As you age and your muscle mass declines it makes you more apt to fall and sustain a serious injury.
No matter the age, this healthy habit is one that all of us should be focused on today. If you are young, then you have the opportunity to build healthy habits now that will stretch long into the future. And if you are older now, well it’s never too late to begin to instill healthy habits.
5 simple workouts you can do at home
The beauty of these workouts is that they each require very little equipment. At the most you need a tv or computer, a space to move in and either a towel or yoga mat. So you can get started with very little cost or delay in beginning a new commitment to working out!!!
Simple workouts you can do at home: Walking
This one is my go-to activity. It’s my favorite because it gets me outside and listening to music. Plus I often find that I do my best thinking when I am walking. It’s almost like a mini brainstorming or meditation practice.
It’s simple and can be performed at any level. For a beginner, just start with a regular daily walk for 10 minutes or so and then you can slowly increase the speed and/or length of time. All you need are good shoes and a great play list to listen to while you walk. This activity can also be done easily with a friend which may help with accountability for you both. Another benefit of this activity comes from the sunlight since it will give you some good exposure to vitamin D.
But what if it’s raining outside? Or it’s too cold? Now we’ve just identified another excuse!!! But in researching for this post, I ran across a walking video on YouTube. Check it out!!! The video is less than 30 minutes and pretty easy to follow since there are no complicated steps. Another advantage to using a video like this one is that the video includes music with a fairly quick beat which works to set your pace.
Simple workouts you can do at home: strengthening exercises
These types of exercises are easily done within the privacy of your own home. You don’t need any special equipment though I recommend a yoga mat or towel for any floor exercises.
Investing in rubber bands for resistance is an inexpensive way to make the workout a little more effective. Another option once you begin to see some improvement is you could even begin to add some hand weights to increase the difficulty. Of course neither of these add-ons are necessary to get started so don’t let them hold you back.
If you aren’t sure what exercises to start with here are six basic exercises I have used in the past:
- Russian Twist
- Arm curls
- Chair dips
- Wall push-ups
Start with 1 set of 8-10 reps each. Then, increase the number of sets you do as you get stronger. If you are unsure how to do any of these exercises, I recommend consulting with an exercise trainer, or you can also look up instructions online. Just be careful to prevent injury if you are doing these on your own. There is a particular technique for each exercise which you should use to prevent injury.
If you prefer a routine to follow along with instead of doing it on your own, there are tons of videos online that you can find for free. Here is one of my favorites.
Simple workouts you can do at home: yoga
Yoga is another type of exercise that is good for strengthening and flexibility. It also can be done in the home and at your own pace. I am a huge fan of yoga because it incorporates mindfulness into your exercise practice. Encouraging you to focus on your body, your mind and how they both are feeling.
If you are new to yoga, then you may want to use a video to guide you through the process, but don’t worry about having to buy them, because there are tons on Youtube that you can access for free.
Here is one of my favorite beginner videos which are more focused on increasing flexibility, a good place to start. It is less than 20 minutes long and are great start to implementing a yoga practice in your life. If you like her video, she has many more available on YouTube to access for free.
Simple workouts you can do at home: cardio activities
The possibilities for these types of exercises are limitless. Maybe you want to try out an aerobics or Zumba class. These are great ways to get moving and since they are set to music and involve dance moves, they are fun and sometimes you don’t even feel like you are exercising. This type of exercise doesn’t require anything more than a space large enough for you to move and a computer or tv with internet access.
Check out this one. The music isn’t great but I think that it is a great starter video:
Simple workouts you can do at home: interval training
This form of exercise combines a higher intensity cardio form of exercise along with strengthening exercises. So you could take the strengthening exercises from above and in between add a cardio activity such as jumping jacks, running or marching in place.
Or if you prefer to use a video for this activity you can easily find them online. This type of training, especially in these videos, is a bit more difficult to do, so make sure that you can safely do the exercises without causing injury to yourself. If you find they are too difficult, then maybe step back and start with something you can do and build up to this point.
Other video options
Here are links to several other video options to consider if you are looking for more ways to workout at home.
And if for some reason you aren’t super enthusiastic about these, just do a search on YouTube. I suspect that you will be able to find something fairly quickly that interests you and you will enjoy.
Another low cost option is to invest in some DVD’s or paid services. I used an online site called Daily Burn a few years back. The service offers a 30 day free trial and after that there is a cost for the service. It has a nice selection of classes and kept me fairly interested and inspired to stick with exercising. If you don’t like that one, just do a google search and I am sure you will find something fun and interesting to get you moving. The possibilities are truly endless.
Let’s all stop with the excuses!!! Let’s all get moving!!!
The hardest part is getting started but once you do it gets easier. As you begin to create this healthy habit, it becomes easier to make it a priority. For me, when my sleep improves and I start to feel stronger, I begin to feel so much better and that encourages me to continue or to even do more!!!
Do you have any great home workouts that you enjoy? I would love for you to share them with me so that I can in return share them with the community here at cookeatlive.com.
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Creating healthy habits is a great key to a healthy lifestyle. Take a look at these other posts related to creating and maintaining healthy habits.