Creating An Exercise Routine At Home
Today we will discuss the possibility of creating an exercise routine at home. Sometimes, the gym is not as appealing for some people for a variety of reasons but I find more often than not, it’s because of the ongoing fees. Going to the gym can also be intimidating if you are a bit shy, or if you haven’t had a routine for a while. It’s important to have some weights and workout gear that you are comfortable in. Let’s look at the benefits of creating an exercise routine at home.
Benefits of Creating an Exercise Routine at Home
Save time - instead of packing your bag and travelling to and from the gym, you have everything right where you are at your convenience.
Save money - no ongoing gym memberships or travel costs involved to carry out your exercise routine.
Work out at a pace that suits you - you are in charge of setting the time of day for the workout.
You have privacy - this is good if you don’t like people/strangers watching you while you work out or maybe you don’t feel like competing with others. The pressure is off.
It’s sanitary - you are the only one to use the space and can make it clean and comfortable just for you.
It’s flexible - you have the freedom to exercise when you want so it’s easier to fit in with your schedule.
Whether it’s your first time choosing to do regular exercise or it’s your tenth time (I’m like a yo-yo, exercise, don’t exercise), or perhaps you have always included exercise in your lifestyle, the circumstances you find yourself in will dictate what is best for you.
What Kind of Exercise Should I Do?
Before you begin, set yourself some realistic goals and ease yourself into the routine. You can always step it up as you make it a habit of working out and finding your way with the exercise routine you have chosen. There may be some exercises you love and some you hate. Remember this is about you and you need to be comfortable and enjoy what you do.
Make a list of what is important to you, whether it be a certain area of your body such as arms, legs, back, chest, tummy, shoulders, or overall conditioning. Make sure to incorporate some aerobic exercise in there to get the blood pumping and your heart rate up. A daily walk or light jog or even running to get you outdoors.
Getting outdoors has the added benefit of soaking up Vitamin D, which is essential for two things. The absorption and retention of Calcium are needed for strong bones, and it contributes to a healthy immune system. Getting outdoors and exposing your arms and legs to the sun is highly recommended otherwise, you may need to take supplements.
Stretching is Strongly Recommended
It’s important to incorporate stretching before and after any exercise to avoid any undue injuries or muscle strain. Check out some YouTube videos to get an idea of the types of stretches you need if you are new to this. Or you may like to include some Yoga poses in your stretching which also helps to improve flexibility and energy levels.
Tips For Stretching
Always check with a health professional if you have any underlying issues which may impact the type of exercise you do.
Stretch gradually and gently to gain mobility and flexibility.
Stretches should not be painful. If you feel any pain, stop the movement and make sure you are doing it correctly. Try it again slowly but stop if the pain persists.
Breathe as you stretch and maintain poses for 15-20 seconds.
Set Up Your Perfect Exercise Routine Plan
Next, make a plan of when you will have the time to set aside time for your new routine. You can start with, for example, three times per week for 20-minute sessions and build it up as you get more comfortable. There is no point rushing in to do one-hour sessions seven days a week because it won’t be sustainable and then it will feel like a chore. Make a schedule and see you go. You will also find which type of exercise you enjoy more and when the best time for you to undertake your exercise session is.
Perhaps you can target a different body part each session so you are not doing the same routine each time. Change it up to make it interesting and allow yourself to discover what you like to do.
As you build the habit, you can also build on your routine. Taking a brisk walk or going for a run on the days you don’t do your exercise routine at home makes it more sustainable to keep on track.
TIP: Strengthening your core is something that should be at the top of your to-do list. This will help to build balance and stability.
Beginner Exercises
Planking - This is a great exercise to help build core strength and reduce belly fat. Begin by lying face down on the floor with your forearms beside your shoulders, and your legs stretched right back. Push up onto your forearms so that your body is in a straight line down to your feet, toes only on the floor. Make sure your hips aren’t too high or sagging below. Hold this position for at least 15 seconds and then relax. Try this two or three times and increase the time you hold the plank position each session.
Squats - Stand straight with your feet hip-width apart. Bending down like you’re sitting on an invisible chair with your arms out in front of you for balance and bend down as far as you can, holding for the count of 5 and back up again. Aim for 20 Squats and increase the length of time you hold for up to the count of ten.
Jumping Jacks - Stand straight with feet together and arms by your sides. Slightly bend your knees and jump in the air spreading your feet to shoulder width while raising your arms up above your head touching your hands together, and then bringing your feet back together and your arms back down to your sides. Repeat this exercise 30 times.
Push-Ups - Begin with your chest and belly flat on the floor. Place your hands flat on the floor beside your shoulders. Exhale as you push up on your hands and toes and bring your body fully off the floor. Hold for a few seconds like in the planking exercise, then inhale as you lower your body back to the floor. If this is too challenging, you can push up from your knees rather than your toes. Repeat 10 times. As you build your strength, try not to touch the floor with your body in between push-ups.
Arm Curls - Standing up straight with your feet hip-width apart, holding a weight in each hand, elbows by your side, and palms facing out. Start with 0.5kg or 1kg at the beginning. Keeping your upper arms stable, and shoulders relaxed, raise your elbow one arm at a time and as you bring it back down, follow the same movement with the opposite arm. Repeat 10 times on each side.
Walking Lunges - You can do this one with or without the weights and make sure you have at least 10 good paces in front of you. Stepping forward with the right leg and lowering down into a lunge position, putting all your weight into the right heel. Without moving your right leg, bring your left leg forward and repeat the lunge. Repeat this 10 times on each leg.
Looking Ahead
We can discuss different types of exercises in future posts. For now, keep it simple and begin to establish your exercise routine at home.
You may want to look at getting an exercise mat if you don’t already have one. Using heavier weights down the track will increase the intensity of your workout. Make sure to keep a record of your body measurements and what type of exercise you have done so you can look back at the progress you make. You will be able to tell from your clothes if your body shape is changing.
This express 20-minute exercise routine could fit in as an option or you might be interested in how to start a running plan down the track.
For maximum effect, do whatever works for you, and most of all, have fun.
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NB: This article should be used for informative and educational purposes only and is not intended to be taken as expert advice. If you’re concerned, consult a health professional before introducing any major changes to your exercise routine.