Jenilee Matz has a master’s degree in public health and worked for the Centers for Disease Control and Prevention (CDC) as a health communications specialist. She writes for several health publications including Everyday Health, HealthDay, and Diabetic Connect.
What's stopping you from going to the gym? Is it the weather? Is it the cost?
No more excuses. There are ways to get fit without freezing outside or joining a pricey gym.
With some tweaks to your current workout routine, you can get quality exercise in the comfort of your own home—or even your office. If you’re new to fitness, these ideas will work great for you, too.
Your at-home fitness plan:
Invest in basic equipment. You can skip pricey items like a treadmill or elliptical trainer—though those are great options if you have room in your budget and in your home. You can get a total body workout by using free weights, resistance bands, a kettlebell, and a jump rope. Most fitness equipment comes with instructions for proper use and workout ideas.
Sweat while you watch TV. Do a circuit while you watch your favorite sitcom. Try a sequence of push-ups, planks, crunches, lunges, squats, and jumping jacks for a great sweat session.
Subscribe to YouTube fitness channels. Many fitness videos led by professionals are available free of charge on YouTube. A quality yoga, kickboxing, or kettlebell workout may be right at your fingertips.
Give your house a deep cleaning. Remember: exercise is anything that gets your heart pumping. Vigorously vacuum, sweep, and scrub your home to get your exercise for the day and your housework done.
Work out at work:
Get moving at break times. If you’re stumped on an assignment and need to step away for a few minutes, literally step away from your desk rather than checking personal email. Walk around your office building or do a short stretching sequence at your desk.
Chat in person. Rather than instant messaging or phoning a coworker, visit them in person. All exercise counts—including short spurts of movement.
Make the most of your office environment. If you work in a building with a lot of stairs or long hallways, take advantage of these perks. Walk up the stairs several times during the day or take a brisk walk through your building on your lunch break.
Tone while you type. Do you sit at a desk all day? Simply tighten and release your abs several times each hour to tone your tummy. This will strengthen your back, too. Better yet, buy a large exercise ball and use it in place of your office chair to give your midsection an even better workout.
Have any excuses now? I bet not! Get moving, improve your health, and leave those excuses behind.