Spending a lot of money to be a member of the gym is not the only way to stay in shape because your own home can be a great place to work out. You just need to provide yourself with space and time, and a simple exercise plan. Even if you don't have time to exercise from time to time, there are still plenty of ways to incorporate fitness training into your daily activities.
Part 1 of 3: Getting Ready
Step 1. Create a healthy eating plan
This requires planning and lifestyle adjustments, but overall, make it a habit to eat a balanced diet rich in fresh fruits and vegetables and whole grains. Eat protein as needed (eg meat, fish, eggs, nuts, and products made from milk), reduce fat and foods that contain sugar.
Don't obsess over counting your calorie intake. Just make an effort to eat fresh food and avoid processed foods to keep you fit and energized throughout the day
Step 2. Determine the most appropriate time to exercise
You should make this activity a routine so you don't miss it.
- Many people prefer to choose free time in the morning. In addition, you will also have more energy throughout the day.
- Do a different type of exercise every day. For example, on Monday, Wednesday, and Friday you do cardio. Meanwhile, on Tuesdays, Thursdays, and Saturdays, you do weight training.
Step 3. Find a place to exercise in your home
Choose a place with a comfortable environment and give you freedom of movement if you want to do certain movements. Avoid places where you are easily distracted.
If conditions allow, try expanding your practice area outside the home. You can practice in the yard, street, and/or park in your home. In addition, the change in atmosphere also makes the exercise less monotonous
Step 4. Prepare your regular exercise plan
Decide which body parts you want to strengthen and which you want to stretch.
Step 5. Take notes
Keep a notebook and write down the exercises you do so that each exercise can be traced back and to make sure that you are practicing at the right dose.
Step 6. Prepare equipment for exercise
While you can work out without any special equipment, having some simple equipment can make your workout go more smoothly.
- Clothing: wear soft and comfortable clothing. It doesn't need to be fancy, just something comfortable to wear and allows you to move freely. Don't forget to choose the right shoes for walking, jogging, or aerobic exercise.
- Equipment: if space and funds allow, you can choose between a machine for high-impact running (treadmills), stationary bikes, or elliptical machines. Otherwise, look for simple equipment such as lightweight plastic barbells, ropes for jumping rope, and yoga mats.
Step 7. Set goals
Whether you want to lose weight or train for a marathon, having a goal will keep you motivated. Set realistic goals, however, every effort to achieve fitness must be planned in stages.
Remember, those who start slowly but persevere will win. There's no need to push yourself too hard, but the exercises should be done according to a plan. It is better to practice a little every day than to practice a lot but only once
Part 2 of 3: Designing Exercises You Want to Do at Home
Step 1. Always start with a warm-up
Warm-up exercises will increase blood flow to muscles throughout your body, improve mobility, and reduce the risk of injury. Walking or cycling are great warm-up exercises.
Step 2. Perform dynamic stretching exercises
In contrast to static stretching, which involves holding a position while flexing a muscle for a few seconds, dynamic stretching involves performing slow, controlled movements. Some studies suggest that dynamic movement is done after a warm-up, before your main body part is trained. Perform each of the following movements several times for 30 seconds.
- Raise your knees high or kick your legs straight out in front of you as you step. For a spinal stretch, twist your torso according to the raised leg (for example, if your right leg is lifting, twist your body to the right.)
- For neck mobility, lift and lower your chin, then bring your left ear to your left shoulder and then bring your right ear to your right shoulder.
- Swing your arms straight up then lower back to rotate your shoulders, then swing them to the sides and cross your arms in front of your chest.
- Make a circle by rotating your hips clockwise and counterclockwise alternately.
- Stretch for your sides by slowly tilting your body sideways in a standing position.
Step 3. Also add cardiovascular exercise
This exercise, also known as an aerobics session, will increase your heart rate. Beginners should do cardiovascular exercise no more than three times a week for 30 minutes each.
- The intensity of your warm-up exercise can be increased by walking, jogging, or brisk walking.
- Do short aerobic exercises using videos.
- Do jump rope.
Step 4. Do exercises to increase endurance
This exercise will build your body's strength. Try to do endurance exercises three times a week for 20-30 minutes each with a goal of completing 10-15 movements of three sets each time. Try incorporating strengthening exercises for all the muscles in your body. There are tons of exercises you can do, but start with the following:
- For the upper body, try doing push-ups, lifting a barbell overhead, and many other exercises using a barbell.
- For abdominal muscles and core muscles, you can do plank poses or sit-ups. You should always keep your lower back convex (not concave) when doing abdominal exercises. That way, you're working the right muscles and not injuring your back.
- Build your lower body strength by doing a half squat (squat) and lunge poses (lunge).
- Work your hip and back muscles by doing the bridge pose. Start by lying on your back with your knees bent and your feet shoulder-width apart on the floor. Tighten your buttocks and lift your hips off the floor to form a straight line from your knees to your shoulders. Hold this position for 2 seconds, lower slowly, then repeat the movement.
Step 5. Do stretching exercises
This time do a static stretch. Try to do this exercise at least three times a week for 15 minutes each time. Stretching is great for stress relief. However, remember to always breathe, don't rock your body while doing this stretch, and try to hold on to each pose for 30 seconds. This exercise should never be painful if you do it slowly.
- Do the hamstring stretches: start by sitting on the floor with your legs stretched out in front of you with your toes pointing up and then try to reach your toes and stay in this position.
- Do the calf stretch: starting from a standing position, step one foot back with both feet on the floor. Slowly bend the front leg while keeping your hips and shoulders facing forward. Repeat this movement with the other leg.
- Do the quadriceps stretch: start from a standing position holding the other ankle. Lift your heels up close to your buttocks while keeping your knees together.
- Do the hip flexor stretch: start from a kneeling position and then extend your left leg forward with the knee bent. Place your right hand on your right hip, transfer your weight to your left leg, then lie forward but keep your back straight.
- Do the shoulder stretch: extend your left arm to the right across your chest and hold it with your right hand while holding it above or below the elbow.
Step 6. Cool down
Cool-down exercises should be done the same as warm-up exercises, such as walking, jogging, or cycling to get your heart rate back to normal.
Part 3 of 3: Incorporating Exercise into Daily Activities
Step 1. Exercise while cleaning the house
If you have little time, try exercising while doing household chores. Focus on activities that burn calories such as collecting leaves, mopping floors, scrubbing the tub or vacuuming.
Listen to uplifting music while doing squats, push-ups or star jumps each time the music starts
Step 2. Take a morning walk
You can do a morning walk around your neighborhood two or three times a week for 10 minutes at a time!
Step 3. Start gardening
You can exercise while taking care of plants, and you can eat vegetables for free if you grow vegetables!
Step 4. Do the exercise using stairs
If you live in an apartment, try going up and down the stairs several times each day, even if you live on the ground floor. This exercise is an aerobic exercise that can build your body's strength.
Step 5. Do weight training on the phone
Keep a light barbell near the phone so you can work your arms while you chat.
- Remember, improving fitness is not a routine, but a lifestyle choice. In addition to making your body shape better, you will also feel more comfortable and confident. This feeling should be your goal as you try to improve your fitness.
- Never do stretching exercises without a warm-up as they can injure you.
- If you're busy, just condense your workout (e.g. only do aerobic or strength training). Make sure you warm up and cool down every time you exercise.
- Before starting any fitness program, it is recommended that you first consult with your doctor.
- Don't lift weights that are too heavy for you, as you could injure your muscles.