Contrary to popular belief, you don’t need a $100-per-month gym membership or a fancy home gym to stay in shape. There are plenty of great exercises and workouts you can do at your own home with limited or no equipment. Our team at Cool Springs Family Chiropractic has generated a list of our five favorite at-home workouts to help you stay in shape.
Why Working Out is Important
Regular physical activity is one of the easiest ways to unlock both short-term and long-term health benefits. It greatly reduces the risk of developing diseases like type 2 diabetes, cancer, and cardiovascular disease. Paired with a good diet, exercise can help you get the most out of your body. Here are some of the benefits of regular physical activity:
- Reduce your risk of a heart attack
- Manage your weight better
- Lower blood cholesterol levels
- Lower blood pressure
- Stronger bones, muscles, and joints
- More energy
Most experts recommend that you engage in physical activity for at least 30 minutes per day. It’s important to note, that physical activity doesn’t have to be in the form of a rigorous and punishing workout. There are plenty of exercises you can do at your home that will help you be in the best shape possible.
Is it Possible to Work Out at Home?
Unfortunately, most people forgo on physical activities if they don’t have a gym membership or equipment. Even with all of the resources available to them, many people still believe it impossible to get a proper workout at home. This, of course, couldn’t be any further from the truth!
All you need is just a little bit of space to work with. If you don’t have space in your home, you can work out in your backyard or find a spot in a public park. The world is your oyster when it comes to home workouts so don’t be afraid to get creative.
1. Work With Your Surroundings
Some of the best workouts you can do at your house involve simply using the things available to you. If you live in a multi-story house, walking up and down the stairs is a great cardio exercise that also works out the muscles in your legs. You can simply walk up and down the stairs, or you can turn it up a level and start jogging up and down the stairs.
If you have a pool in your backyard you have access to a wonderful tool that can be used for cardio and strength workouts. Your pool doesn’t have to be regulation size to get some laps in. There are also plenty of great aerobic workouts that can you grow muscle and lose fat. Many athletes choose water workouts over ground workouts because they are easier on the body.
2. Make Sure to Get Some Cardio In
When working out at home, it can be easy to forget to get your cardio in. Many experts recommend at least 30 minutes worth of cardio per day. How you go about hitting this 30-minute mark is up to you.
There are of course home-equipment options available to you such as a stationary bike, elliptical machine, or treadmill. Even without those machines, you can get a great cardio workout in! Take your dog out for a walk around the neighborhood. Go for a morning jog before getting ready for work. Do a High-Intensity Interval Training workout in the living room. There are tons of ways you can get a great cardio workout without the use of machines.
No matter your home workout set up, whether it’s with no equipment or with a luxurious home gym, squats should be a part of your workout. Squats are one of the most effective workouts as they target your leg muscles, quads, hamstrings, and calves. They also create an anabolic environment that promotes body-wide muscle building.
Squats are a great exercise for your whole body and even provide a cardio element to your workout. The best thing about squats is that you don’t even need equipment. Body-weight squats are incredibly effective and, if done correctly, can tone up your legs in no time!
4. High-Intensity Interval Training
High-Intensity interval training (HIIT) is a great option for those with a busy schedule who can only work out several times a week and can’t make it to a gym. These workouts were designed to be as efficient and effective as possible. Your body will metabolize fat for fuel during the workout but it will also tap into fat stores after the workout to restore it to its normal resting state.
Many health clubs around the world utilize HIIT workouts in formats that are 30 minutes or less. These workouts allow you to work out, even with your busy schedule, and still fantastic results. It’s important to note that these workouts do place a tremendous amount of stress on the body and should only be performed two to three times a week with at least 48 hours between exercises.
Exercising at home can give you most of the benefits of a yoga class without the hassle. All you need to do is choose a quiet, uncluttered space in your home and stock it with the essential yoga materials. Set a goal of how much time you want to spend practicing yoga per day.
Start with basic beginner yoga sequences and expand your practice as your skills improve. There are plenty of great online resources that can guide you along with your workout. You can get a great yoga session without the hassle of getting to a class.
Chiropractic Care Can Help You Reach Your Health Goals
Back pain is one of the biggest reasons why people avoid working out. If back pain is hindering you, chiropractic care can provide long-term solutions that put you back in the driver seat. If you’re in need of chiropractic care in the Franklin, Tennessee area, Dr. Peter Hinz and the rest of our team at Cool Springs Family Chiropractic is here to help. Contact us today.