The benefits of regular exercise are endless. Not only does it keep us physically healthy, but it also impacts our mental health. In addition, exercise is proven to reduce our risk of developing chronic illnesses and diseases such as diabetes and dementia.
Research shows that approximately 80% of Americans don't get enough physical exercise. Training our bodies is integral to our overall health and wellbeing.
If you are new to exercise, then workout classes, gyms, personal trainers can seem a bit of an intimidating and expensive barrier to starting. However, training does not need to be an income-prohibiting endeavor.
There are hundreds of ways you can exercise in the comfort of your own home. The internet has unlimited free online classes and tutorials on offer. With some essential, affordable home exercise equipment and exercises, you can improve your health and fitness from home in no time.
Let's take a look at some simple essentials for working out at home.
It is a common misconception that you need lots of space for home workouts. You can have a great exercise session using the area it takes to roll out an exercise mat.
Another misconception is that you need lots of time to work out. To start off, why not try some of these creative, free home exercises that you can fit into your day seamlessly.
Looking for some more inspiration? The inexpensive workout equipment below will help you get started with your home workout.
Let's start simple! You don't necessarily need an exercise mat to perform exercises at home, but it helps a lot!
It creates cushioning when you lie down on the floor and can support your knees if you do activities that involve kneeling.
It is one of the cheapest home workout equipment items you can purchase. You can get a mat for as little as $10.
If you are starting with exercise, try some simple bodyweight exercises on your mat:
You can also use your mat to try some yoga moves. Yoga is perfect as an exercise starting point. Yoga is not a high-intensity sport but helps improve your overall muscle tone, flexibility, and joint health.
If you aren't sure about basic yoga moves, check YouTube, where you can find hundreds of free yoga videos targeted to beginners.
Regular cardio exercise is essential for the health of our bones and joints. Increasing your heart rate with a good exercise session is great for our bodies' overall functionality and wellbeing.
If you don't like running or cycling and don't have space at home for a treadmill or bike, a jump rope is a fantastic way to take cardiovascular exercise.
Just 10 minutes with a jump rope will get your heart beating and give your heart and lungs a great workout. Using a jump rope for a workout is a great way to improve your cardio health and strengthen your legs, core, and glutes.
Why not combine your jump rope workout with some other bodyweight strengthening exercises? It's also a natural fit for many high-intensity interval training (HIIT) and endurance training plans.
Bodyweight exercises are fantastic for improving your fitness levels and staying healthy. You may find after a while; they become a bit too easy! You will be surprised how quickly you build strength if you are consistent with exercise.
Hand weights are a great way to add a little more resistance to your regime. Over time, lean muscle starts to deteriorate. The best way to avoid this happening? Strength training.
Training with weights is favorable because it helps to preserve your lean muscle mass and increases bone density. Having strong bones is essential for reducing your risk of osteoporosis.
Simple exercises you can do with hand weights include sit-ups, lunges, squats, bicep curls, and bent-over rows. Ten to 12 repetitions of each exercise are usually sufficient. It would be best if you tried to repeat the sets 2-3 times for maximum effect.
Check some online tutorials for the correct form when doing these exercises.
It is essential to always warm up beforehand and don't push yourself into the injury zone. Listen to your body. If something doesn't feel right, it probably means you should hold back.
You can buy a set of hand weights for as little as $15-$20. Start with 3lb and 5lb weights if you aren't used to training with weights.
Another piece of affordable exercise equipment is a balance ball. These giant inflatable balls are great for bodyweight exercises and are also used for pilates.
Pilates is another great option for working out at home. It is strength building, gentle on the joints, and helps with stability.
For pilates, you will need expert instruction to make sure you're following the right form. You can find tutorials and videos online for free.
Home exercise tips for a balance ball include:
A balance ball usually costs about $15 and can be purchased at all good fitness stores and online.
If you don't prefer weights, then resistance bands are your next best option. You can get a full-body workout using these bands, and they are straightforward to use.
Resistance bands usually come in different strengths and are perfect for arm workouts and glute strengthening.
You can use your resistance band around your wrists and draw your arms together and away from each other to strengthen your arm muscles.
For your glutes, see if you can walk side to side in a squat position with your resistance band around your ankles.
Resistance bands cost a few dollars and often come with instructions and inspiration for exercises to use them for.
Perhaps you want a real fat-burning workout that also strengthens the critical muscle groups.
Kettlebells are great for this. Using kettlebells is a very efficient way to work out. What type of exercises can you do with a kettlebell? Lifts, swings, rows, you can even use a kettlebell to intensify your squats and lunges.
An important point to remember about kettlebells is that the weight is not evenly distributed. For this reason, kettlebells can be more challenging to use than other weights.
Before you start working out with kettlebells, you can check some tutorials. This is important so that you understand the correct form to perform the exercises. This will reduce your chance of picking up an injury.
An 8-10lb kettlebell is excellent to start; the cheapest will cost about $20.
Sold out in many countries at the beginning of the pandemic, the mighty dumbbell is the classic home workout aid. Now, they're more popular than ever before!
If you have some dumbbells at home, you will never have to step inside a gym again! They can be adapted to almost any exercise and enhance the benefits of performing that exercise.
You can use them for ab and core exercises such as Russian twists and weighted sit-ups. Or, you can use them for push-ups, tricep extensions, and weighted lunges.
The variation of exercises you can use dumbbells for are limitless, which is why they are such a great addition to any home gym.
They are also relatively inexpensive in comparison to a treadmill or stationary bike. Using dumbbells for a HIIT workout will have you sweating like crazy, followed by basking in post-work-out endorphins.
You can get a set of 8lb dumbbells for about $20-$30.
Hopefully, you now have plenty of inspiration for the types of exercise you can do at home. Everyone is different, so you will have your preference for the kind of activity that suits you.
With these home exercise tips, you can decide what you would like to try out and choose the affordable home exercise equipment and exercises you feel most comfortable with.
Remember, if you are starting a new exercise program, you should always consult your physician. They will be able to advise you about what is best for your body type and fitness levels.
It is never too late to start doing weekly exercise. You will be surprised how quickly you see results, both mental and physical! It doesn't take long to build strength.
For more tips on a healthy lifestyle and wellbeing, check out the exercise section of our blog!
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
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Faith Hoffman has spent 23 years in business practices, research, and customer relations for brand products and national companies. Lengthy hospital stays for auto-immune disorders, including the onset of heart and liver disease, led her to research the benefits of quality all-natural supplements and the importance of living a healthy lifestyle.
She became a customer of SupplementRelief.com three years ago. Positive results from healthy lifestyle changes and using quality, targeted supplements compelled her to share and recommend SupplementRelief.com products to family, friends, and clients. Studying through her journey and having a passion for helping others, she joined SupplementRelief.com as a customer support specialist in 2023.
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