Oct 2021 | By Miles Cruise
It doesn’t take high-tech equipment to stay in shape! Sometimes, all it takes to improve your strength, balance, flexibility, and overall health is some comfy clothes and a place at home where you can move freely. Today we’re going to look at 5 quick and easy workouts you can do from home to stay in shape, so you can keep doing the things you love!
1. Chair Squats
All you need to strengthen your core, thighs, glutes, and knees is a sturdy chair (not one with wheels!) and a bit of time. Starting seated in the chair with both feet flat on the floor, about a shoulder-width apart, make sure your toes are pointing straight forward.
Keep your posture straight, with your shoulders back and facing straight forward – chin up! Then, once you’re in position, push down on the floor with both feet and engage your thigh and core muscles as you slowly stand up.
To complete one rep, keep your muscles engaged and slowly sit back down, maintaining your straight posture. Repeat as many times as comfortable, and stop if you experience any pain.
This exercise will help increase your mobility, strengthen your knees and hips, and make active living that much easier!
2. Single Foot Stand
Balance is the key to a healthy, happy life. Thankfully, this balance exercise can be done anywhere, anytime.
Holding your arms out to the sides, slowly raise one foot and hold the position for as long as is comfortable. Everybody’s starting point is different, but the goal is to be able to stand on one foot for up to one minute per foot.
Once you’ve reached your limit, put both feet back on the floor, and raise your opposite foot to repeat the exercise. Repeat as many times as is comfortable.
Tip: If you need a little extra help at the beginning, stand behind a sturdy chair and use the back to steady yourself until you get your balance!
There’s nothing better to improve balance, strength, and flexibility all at once than a good yoga routine! Attending a yoga class is a great way to be social while improving your wellbeing, but for those who prefer to exercise alone, or like a little extra on the side, all you need for an at-home yoga class is a mat, some space, and some stretches.
There are hundreds of online resources to help you find a good routine for every skill level, or you can adapt your favourite moves from your yoga class to an at-home exercise. It’s the perfect way to greet the day, get centred, and enjoy a relaxing way to stay fit and active.
4. Wall Push-Ups
Push-ups are a great way to strengthen your upper body and core muscles. But traditional push-ups can put great strain on your wrists and shoulders, as well as requiring much more floor space. Wall push-ups are the perfect compromise – less space, easier on your joints, and yet still an impactful strengthening exercise.
To begin, stand approximately two feet in front of a wall in your home with your feet hip-width apart. Place your hands flat on the wall, directly in front of your shoulders. Then, keeping your body straight and your core engaged, slowly lean in towards the wall.
Stopping when your face is a few inches away, slowly push yourself back up into your beginning position. Repeat this exercise as many times as is comfortable, increasing reps over time.
To up the challenge, try standing a little farther away from the wall!
5. Tightrope Walk
It’s just as it sounds – without needing a safety net! The tightrope walk is an easy way to increase balance, posture, and core strength, and can be done anywhere.
To begin, lift your arms out to the sides to balance yourself, keep your eyes on a spot in the distance, and walk in a straight line. Each time you take a step, hold your foot in this position for 2-3 seconds to maximize the impact of the exercise.
Experts recommend trying to start with 20-30 steps. If you don’t have the space to walk 30 steps in a row, you can turn and walk back the way you came to continue the exercise, and then you’re done!
Tip: If you have a hard time knowing if you’re walking a straight line, you can set something like a golf club or a line of tape on the floor to guide you!
Just remember – you know your body best! There are endless options when it comes to at-home workouts, so if you have difficulty with any exercise, choose something that works best for you!