Staying Active Indoors: How to Create a Home Workout Routine
December 11, 2023 | Tags:
It can be tough staying motivated to work out, especially during the winter. But your exercise routine should not go into hibernation because it’s cold outside. If you're looking for ways to stay active indoors, Chaz McGrain, Senior Fitness Program Manager at Medical Mutual, has suggestions for indoor exercise and how you can utilize your space. Of course, you should always check with your physician before starting a new exercise routine.
Set Up Your Space
Having a dedicated workout area will help you to get in the mood to exercise and make it easier to stick to your routine. Designate a space in your home where you can work out without distractions. This could be a spare bedroom, basement or even a corner of your living room.
“Make sure you have at least an arm’s width of space around you, so you do not hit walls or other objects,” McGrain said. “Use caution if you’re working out on carpet, as it can be a tripping hazard.”
Create a Routine That Works for You
You can utilize things such as a treadmill or workout videos, but you do not need a lot of fancy equipment to get a great workout at home. Basics such as dumbbells and resistance bands can do the trick, McGrain said.
The Centers for Disease Control and Prevention (CDC) recommends that the average adult participates in 150 minutes of moderate-intensity physical activity each week, or 30 minutes each day for five days. At least two days of your workout should focus on your major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
The CDC emphasizes that physical activity comes with several health benefits, including weight management, muscle building, chronic condition management and reducing your risk for some diseases.
Some workouts you can do at home to reach that goal include:
- Cardio: Jumping jacks, running in place or stair climbing.
- Resistance training: Pushups, situps or lifting weights.
- Yoga
Sample Home Workout Routine
McGrain offered this example of an at-home workout routine:
- Go up and down your staircase two times.
- Do 20 jumping jacks.
- Jog in place for one minute.
- Repeat this routine five times.
If you're not enjoying your workouts, you're less likely to stick with them. Find ways to make your workouts more fun, such as listening to music or working out with a friend or family member.