Exercise
is an easy and free way to boost your physical and mental health. There are
lots of great ways to workout at home.
Being physically
active has many benefits. Regular exercise:
- helps maintain a healthy weight
- reduces the risk of serious health issues like type 2 diabetes, heart disease and stroke
- is great for your immune system
- gives you more energy during the day and helps you sleep better at night
- releases serotonin and endorphins, chemicals in your brain, that are great for your mood
- can help ease tightness in your shoulders and neck that often come with stress and anxiety
- gives you a sense of achievement and can add structure or routine to your day. [1]
How much exercise do I need?
Adults should aim to do:
- at least 150 minutes (2½ hours) of moderate-intensity or 75 minutes (1¼ hours) of vigorous exercise per week
- muscle strengthening activities on two
or more days per week. [2]
Moderate-intensity exercise is equivalent to a brisk walk.
Vigorous exercise is equivalent to a run or fast bike ride.
How do I do that?
Start small: If you’re new to exercise try 10 minutes of walking
or yoga a day, then gradually build up. You can also break up longer workouts
into shorter 10-minute sessions. You’ll still get the same health benefits.
Take the stairs: Stair climbing is an extremely time-efficient way to maintain fitness
and as little as three 20-second fast stair climbs a day can improve fitness in
just six weeks.
Maintain strength: Home-based strength exercises that use your
own body weight such as push ups, sit ups and planks are as important for
health as aerobic exercise. Try doing 2-4 sets of 8-15 reps of each exercise.
Rest for 2-3 minutes in between each set.
Reps (or repetitions) refer to the number of times you complete a specific exercise.
Sets refer to how many times you will complete those reps during your workout.
Dance the blues away: Dancing is a great way to protect heart health
and maintain fitness. It also releases endorphins to help you feel better. [3]
Take your workout online: Checkout the other Healthy at Home physical activity resources for videos and information to keep you physically
active.
Get outdoors: Walking, cycling and running can be altered
to suit your pace and fitness levels and can be enjoyed on your own or with a
friend or family member.