07 March 2022
Staying active at home doesn’t have to involve a rigorous exercise routine – often it’s just about keeping yourself mobile by doing a little bit each day.
Our guide will provide a few suggestions for how you can stay active without leaving the house. Try to choose something you enjoy, and that fits into your daily life. You may need to try a few before you find something you like – you may also find that different things work for you at different times, depending on how you’re feeling.
Although it’s recommended for those who are fit and healthy to get outdoors for exercise, if you’re living with mobility issues or not able to leave home independently, this may not be quite so easy. But there are ways for you to enjoy exercise from the comfort of your own home.
Aim for at least 150 minutes of activity every week. The type of activity will differ for everyone, but physical activity is really anything that gets your body moving. It includes anything from walking and gardening, to recreational sport.
Simple daily activities such as gardening or yoga can help you to stay active at home and can also help to support your mental and physical health. Gentle exercise routines can also be done indoors and we have plenty of great exercise equipment to help, from exercise mats to balancing aids such as wobble boards.
Resistance exercises pack a great punch with a simple piece of equipment: a resistance band. There are a variety of moves you can do with a resistance band that can help work the muscles in different key parts of your body. Whether you’re looking to work your upper body, abs, legs or booty, there’s a routine for you to rock with your band.
If you’re older or living with a health condition, it’s vital to talk to your doctor before beginning any exercise programme. They’ll be able to advise you on what type of activities and physical exercises are most suitable for you.
The simplest way to stay active at home is to take regular breaks from long periods of sitting down. Getting up every hour or so to do small tasks, or just to take a walk to another room, can help to keep you mobile. Set a timer on your phone to get moving a few times a day, or schedule a morning or afternoon walk to break up the day.
If you find you need a bit of support when moving around your home, you may benefit from a mobility aid, which can offer you stability when walking. Using a walking stick or a walking frame can restore some confidence and independence if you need that little extra bit of support.
If you find it too difficult to get up and walk around without assistance, don’t worry – exercise can also be done from the comfort of your chair, if this is a better option for you. There are actually many exercise aids you can try that can be used for strength building and rehabilitation without even having to leave your seat.
If you’re looking to improve the strength in your upper body, the shoulder pulley is an effective aid that features two handles and attaches to a door so you can use it sitting down. Simply pull one handle at a time for gentle exercise that you can build up gradually at your own pace.
Alternatively, a pedal exerciser is a great way to improve strength in the legs, with the major benefit of not needing to leave your chair to use it. You may want to consider the Pedal Exerciser with Digital Display which can be placed in front of your chair and has a variable resistance speed to suit your needs.
When placed on a table or work surface, this pedal exerciser can also be used to improve strength in your arms and upper body, so you can build up to a full workout if you choose.
Yoga involves moving between different poses and encourages you to control your breathing. There are many different routines or poses that can be done on a mat, chair and even in bed, which can all help to reduce stress, while improving strength and flexibility in your body.
Need a breather from the day? Schedule a few times during the day to get in some yoga stretches for 5 to 10 minutes. This moves your body and helps you destress throughout the day.
As well as improving your physical health, the breathing techniques involved in yoga can encourage mindfulness to help you to relax and stay calm.
Gentle exercise routines can have similar benefits to yoga and doing regular gentle exercises can improve your mobility and balance, to help reduce the risk of falls. Exercise balls, such as the Phoenix Fitness Anti-Burst Fitness Ball can be used for a range of different exercises, and are especially beneficial for improving balance and co-ordination.
Dumbbells and other equipment, such as hand exercisers, can help to improve strength in the hands, wrists and arms and can be beneficial for rehabilitation exercises after an injury. Hand exercisers are available in various resistance levels.
We have a complete range of exercise aids that can help you to stay active at home, whatever your needs. Before you start exercising, please remember to contact your doctor to discuss whether it’s suitable for your health and physical abilities.
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