Simple exercises to do at home
- Alice Monk
- May 11, 2022
- 3 min read
Updated: Jul 30
We all know exercise is good for us - but it’s really good for us. So much so, exercise is prescribed by GPs for things like depression and diabetes. It’s known to reduce your risk of a host of conditions such as stroke, heart disease, some cancers, and dementia, as well as being really good for protecting your mental health.
Some people thrive on exercise, while others find it daunting - but it doesn’t have to be scary or complicated. There are plenty of simple things you can do at home, with no equipment and no gym membership required. (And no one watching, if you're feeling self-conscious!)
Here are a few exercises you can try today.
Before You Start
Please use your judgement and stay safe. Build up slowly, listen to your body, and avoid overexertion or injury. If you’re planning a big change to your routine, speak to your GP first.
Simple exercises to do at home with no equipment
Cat-cow
Good for back pain, posture, and stress relief
Start on your hands and knees with your wrists under shoulders and knees under hips.
Round your spine up towards the ceiling and tuck your chin to your chest.
Then reverse: lift your head and tailbone, arching your back gently.
Repeat slowly and smoothly.
Bridge
Good for glutes, hamstrings, and core stability
Lie on your back with your knees bent and feet flat on the floor.
Engage your core and press through your heels to lift your hips.
Form a straight line from shoulders to knees, squeezing your glutes at the top.
Lower back down slowly and repeat.
Squats
Good for legs, core, and mobility
Stand with feet shoulder-width apart.
Brace your core and keep your chest upright.
Lower your hips as if sitting back into a chair, keeping your heels down.
Rise back up to standing.
Start with shallow squats if you’re new - depth will improve with practice.
High knees
Good for legs, balance, and coordination
Stand tall and lift one knee towards your chest while swinging the opposite arm forward.
Lower and repeat on the other side.
Continue alternating in a rhythmic motion.
Go slowly at first, then build up speed as you get comfortable.
Using household objects for exercise
You can mix up your exercise routine by using things around the house. Bottles of laundry detergent can make great kettle balls, and tin cans are perfect for smaller weights. Stair climbing can reduce your risk of heart disease and is great for your endurance. Try using a towel as a yoga mat and pop on a free online yoga class. Or why not fill a backpack with a few weighty items and wear it while you go about your household chores to build strength.
Find the right exercise for you
These are just a handful of simple exercises you can do at home. There are heaps of free online workout videos for all different abilities and tastes. You can even find flat-friendly workouts for people who want to avoid upsetting the neighbours!
There really is something for everyone – why not take ten minutes out to browse online videos or guides and find a home workout that appeals to you.
UK physical activity guidelines
The UK Chief Medical officer issues guidelines about the amount and type of physical activity you should get for optimal health.
Each week, adults aged 19 – 64 should aim for:
At least 150 minutes of moderate physical activity such as brisk walking, cycling, dancing, water aerobics
Or at least 75 minutes of vigorous intensity physical activity such as running, stair climbing, aerobics, football, netball
Strength activities on at least 2 days such as carrying heavy shopping, yoga, heavy gardening, carrying children
Exercise at least 4 days a week, but ideally everyday although any exercise is better than no exercise
Start Small, Stay Consistent
Exercise doesn’t need to take over your day. A few minutes here and there adds up. Whether it’s a short stretch, a few squats between meetings, or dancing in the kitchen while cooking - every bit of movement helps.
Good luck, and happy exercising!
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