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Exercising From Home

Exercising From Home

Time management can be tough no matter what stage of life you are in. You might be working part-time while attending school or working full-time and trying to manage a family. In any situation, trying to fit in a daily workout routine can be even more challenging than the workout itself! However, there are still ways to get your daily fix of activity while being in the comfort of your own home.

Weight Training

If you have dumbbells or a resistance band at home, you are ready for some at-home weight lifting! Here are some exercises you can do to build muscle from top to bottom. (If you don’t have weights or a resistance band, try using a gallon of water instead!)

Dumbbell squat

  1. Stand with your feet slightly wider than your hips
  2. While holding your weights (or your gallon jug), lower into a squat position
  3. Keep your back straight as you lower and exhale as you straighten up

Bicep curl A classic activity useful for any makeshift weight or resistance band

  1. Keep your arms stationary
  2. Curl the weights until the weights are at shoulder level
  3. Keep elbows still – only your lower arm should move

Aerobic Activities

Aerobics is a great way to get all different areas of your body moving in a rhythmic fashion. This exercise is a moderately intense way to get yourself conditioned consistent movement of the body to result in an improved cardiovascular training and better oxygen flow. These activities are best combined with music, so try these with your favorite fast-paced tune!Father & Son Bycycling

Take advantage of the house

  • Put on a song
  • Walk around your house for 10-15 minutes
  • OR walk up and down a set of stairs for 10-15 minutes


  • Go bicycling either using a bicycle lane or around your neighborhood


  • Put on a song with a steady beat
  • Create a dance to the song or freestyle
  • For the kids: If you have children, let them be the DJ!

Strength Training

A good way to build strength in your body is to work specific muscles with repetitions of exercises but to also focus on balancing your core with stretches and poses. These are a few ways to keep building strength all over your body while being at home.Yoga with kids


  • Enjoy deep breathing and mindfulness to reduce anxiety
  • For the kids – Enjoy yoga adventures with the little ones too!

Household activities

  • Squats or sit-to-stands from a chair
  • Push-ups against the wall, kitchen counter, or floor
  • Single leg step-ups on stairs or lunges

Walk it out!

Taking a walk can be fun on your own or a way to be active with the whole family. This simple activity can be completed around the neighborhood or by taking in some fresh scenery on a trail at a park. Walking offers a time to exercise at your own pace while getting your daily dose of sunshine!

Try to keep a daily routine of exercising at the same time each day and challenge yourself to mix up different exercises! Maybe a cardio workout with a few laps jogging around the house on Monday, then a weight training day on Tuesday. Finally, end your week with a relaxing yoga session. This will help target different muscle groups and improve all parts of your body. If you can’t get out to exercise, just bring the exercise home!

Carolyn Loucks
Carolyn Loucks, Health & Wellness Specialist

Excela Health Well-Being Center