Ajit Karn
Simple exercises you can do at home: It is no secret that exercise is beneficial. However, it can be difficult to know where to start or how to avoid injury-causing exercise errors. Whether your neck and back are sore because you work from home or because you spend too much time on the sofa, it is essential to find an exercise routine that keeps your body safe.
Functional fitness — or uncomplicated exercises that utilise multiple muscle groups — is an excellent method to remain active and prevent pain and injury. Here are defining 7 simple exercises you can do at home.
7 simple exercises you can do at home
You may be familiar with most functional fitness exercises, which are easy to do at home and usually require little to no equipment. Some examples include:
- Squats for your legs, stomach, and lower back.
- Lunges for your upper legs and glutes.
- Planks for your core, back, and shoulders.
- Push-ups for your chest, shoulders, triceps, and core.
- Pull-ups for your biceps, triceps, forearms, wrists, shoulders, and core.
- Shoulder presses for your core, shoulders, and back. Tip: To help prevent injury, try sand-filled weights instead of dumbbells.
- Stackers for your whole body. Not familiar with stackers? Here’s what to do:
- Stand with your feet a little more than shoulder’s width apart and pretend to hold a basketball straight out in front of you.
- Bend at the waist to reach and tap the outside of your left heel.
- Then reach back up and across your body to the right, as if you’re stacking a box on a shelf right above your shoulder.
- As you twist across your body, your left heel may come off the ground as you pivot your hips to the right.
Whichever exercises you do, remember that form is key. If you’re working out at home, you can always search online for videos and step-by-step graphics that show how to do these exercises correctly. Make sure to go with a source you trust. And if something hurts, always stop and find help.
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Tips for a successful fitness routine
To get the most from functional fitness, like with any exercise, you should make it part of your regular routine. “Move every day,” says Gallardo. It’s his number one tip. But also remember to:
- Warm up and cool down — “Always start with a warmup to get your heart pumping blood to your muscles. Some jogging in place and light stretching are great ways to get your body ready for action,” says Gallardo. “And after your workout, go for a walk and do more light stretching or yoga to help your body cool down.”
- Pay attention to posture — To prevent injury, keep your back straight and avoid hunching your shoulders or straining your neck.
- Mix it up — Variety is key. Mix and match exercises each day to keep your workout fresh and give different muscles time to rest.
- Know your limits — Check with your doctor before you start your new training program so you can discuss your needs. Everyone is different, so take it slow and listen to your body as you create a workout that works well for you.
