Fitness at Home: 5 Simple Exercises

Daily physical activity and exercise is a staple of a balanced healthy lifestyle. As one of the seven pillars of lifestyle medicine, staying active is about moving more and sitting less. We’ve all heard the benefits of incorporating fitness into your daily routine – regular exercise can help control weight, strengthen your bones and muscles, prevent disease, improve your mental health, and the list goes on. By moving more, you can boost your productivity and overall happiness, so even if you don’t have access to a fitness center or find yourself stuck indoors, there are simple exercises you can add to your routine that will keep you feeling your best.

Adhering to a regular physical activity schedule can be tough and being limited to do so indoors poses another set of challenges. But it doesn’t need to be difficult. A common misconception about exercising is that you need a gym or robust equipment. There are a multitude of resources for exercise routines that you can do from the comfort of your home.

If you’re struggling to incorporate exercise into your day-to-day, here are five exercises to get you moving more and sitting less that can be done on your own time, in your own space!

*Make sure to warm-up before attempting any exercise; a five minute walk or stepping up and down on a stair step for three to five minutes are excellent options for getting your heart rate up and your blood pumping!

At-Home Workout

Spend 3-5 minutes warming up before you begin. Try for 6-10 repetitions of each exercise. Repeat the entire circuit 2-3 times.

1. Bulgarian Split Squats

• Stand tall, core tight, place one foot on the chair
• Hop front foot forward​
• Lower straight down into a lunge position, press through front heel to return to the starting position 

2. Quad Lift

• Sit tall, core tight, bend one leg
• Hold holding bend knee, flex foot of straight leg and lift leg up
• Squeeze at top and hold for 2 seconds, slowly lower back to floor and repeat

3. Single Leg Glute Bridge (both sides)

• Lie on back with one foot flat on floor and other leg lifted
• Press foot on floor into the ground lifting hips as high as you can
• Squeeze glutes at top, lower slowly

4. Alternating Jack Knife

• Lying on back with arms and legs extended
• Lift chest, bending at hips
• Reach one hand to opposite foot twisting through core, trying to meet in the middle

5. Pike Push Up

• Start in high plank position & lift hips to the sky
• Bend at the elbows lowering your forehead to the floor
• Press into palms into floor until you reach the starting position

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Premise Health is the leading direct healthcare provider offering onsite wellness centers, as well as nearsite and virtual access points. For the latest COVID-19 information from Premise Health, click here.