About 42% of Americans said they gained weight since the start of the pandemic. It might seem like you have few options to lose that weight.
You don’t have the time or desire to go to the gym. The other option is to work out at home. People got used to working out at home during the pandemic.
The question is, what can you do to get a great workout at home? If you want to achieve optimal health, you should know the types of exercises you can do at home.
You don’t need a lot of space or equipment. Read on to find out the exercises to do at home to improve your health and fitness.
1. Squats
It’s a simple exercise to do. Stand up straight with your feet shoulder-width apart. Send your butt back like you’re sitting down in a chair.
Keep your weight on your heels as you squat down. That helps you shift your weight back and takes your weight off your knees.
If you lean forward, you can cause a knee injury because you’re placing too much stress on your knees.
There are a few variations of squats that you can try at home, too. A lateral squat has you stepping to the side and squatting down slightly.
If you have weights at home, try a goblet squat. Hold the weight close you your chin and squat down for an extra challenge.
2. Planks
Everyone talks about core muscles. Do you know what those muscles are? They’re all of the muscles in your torso, including your abs and lower back muscles.
These are the muscles that help your posture, get more power, and move better.
Planks are deceivingly difficult because it’s an isometric exercise. You don’t move at all and you’re isolating one muscles group.
Get a mat and lay down flat on the ground on your stomach. Put your elbows under your shoulders, and lift your torso off the ground. Don’t bring yourself too high, you want to be parallel with the ground.
Tighten the abs and glute muscles as you perform this exercise. Hold it for as long as possible. If you’re not sure, then start with 15 seconds. Try to go a few seconds longer each time you perform the exercise.
3. Step-Ups
Step-ups build leg strength and get your heart rate up. Just use the stairs in your home. Take one leg, place it on the stair, and bring yourself up.
Using that same leg, lower yourself and repeat the process. Then switch legs.
You can do this as a timed exercise or for a specific number of reps.
4. Push-Ups
Push-ups help you build upper body strength by focusing on your pectoral muscles. You’ll lay flat on your stomach and put your palms down on the ground just outside of your shoulders. You’ll then push yourself up while keeping your body stiff as a board.
If you’re new to push-ups, try them on a counter or against a wall. The angle lowers the amount of resistance.
You can then progress to your knees and work your way to a full push-up.
5. Walking and Running
The simplest exercises are often the most beneficial. Walking and running have several benefits. They’ve been shown to keep body weight in check, develop bone density, and maintain a healthy heart.
There are mental health benefits because you’re getting outside. If you want to make the most of the calories, then do walking and running intervals.
Health and Fitness Tips
The mistake that trainers and exercisers make is that they focus too much on getting a good workout without a goal in mind.
They program things like burpees and flipping tires for everyone, no matter what their goals are. Those exercises are great, but they don’t apply to every goal.
For instance, if someone wants to build muscle, they’ll need to focus on different types of exercises. Bench presses, squats, and other weighted exercises work.
They should go with heavy weights and only between 5-8 reps per set. Supplementation is also key to building muscle fast.
You should study the different types of supplements and learn the difference between LGD vs RAD.
Know Your Limits
It’s tempting to go from your couch to Ironman in the first week. That’s a sure way to injure yourself.
Your body isn’t ready to go all out just yet. If you’ve been living a sedentary lifestyle for years, you have to prepare your body for exercise.
Start off with a mobility and flexibility program such as yoga or Pilates. Then you can graduate to resistance training.
Always start slow and with light resistance. Your body isn’t used to any type of activity, and that allows you to get the technique down and progress safely.
Get Support
No matter what your health and wellness goals are, it’s best to get help and support. There will be days when you don’t want to get out of bed or it’s too cold to work out.
It can be hard to get support from those closest to you because they don’t want to see you change. They might make fun of you or make comments to put you down for trying to better yourself.
Get your own tribe of supporters. Find them online, at your local gym, or in your circle of friends. Getting a high level of support is crucial to reaching your goals.
Learn the Different Types of Exercises to Do at Home
Working out at home doesn’t have to be hard. You just have to know what types of exercises you can do at home.
Depending on your fitness goals, you might not even need to buy expensive equipment. You can use your body weight and see results.
Before you get started, make sure you know what your goals are and choose exercises based on those goals. Get support and find like-minded people who will cheer you on.
For more tips to live a healthier lifestyle, check out the other articles on the blog.
