Home Workouts With No Equipment

Gym fees, traffic and time are real barriers. None of them stop you getting stronger. The official activity targets do not mention equipment, and a useful strength routine fits beside your bed.

How much activity do adults need?

The CDC says adults need 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous-intensity activity, plus at least 2 days of muscle-strengthening activity that works all the major muscle groups. The NHS gives the same weekly targets and names the major muscle groups as legs, hips, back, abdomen, chest, shoulders and arms.

You do not have to do it in one block. The CDC points out this can be 30 minutes a day, 5 days a week, or broken into smaller chunks. The NHS suggests spreading activity over 4 to 5 days a week, or every day, and also advises reducing the time you spend sitting or lying down, breaking up long stretches of not moving.

If that sounds like a lot right now, hold on to the CDC's other line: some physical activity is better than none, and the aim is to move more and sit less.

A home strength routine with no equipment

These exercises come from the NHS strength routine. You need a solid, stable chair without wheels, and loose, comfortable clothing.

1. Sit-to-stand. Stand up from the chair and sit back down, 5 times. The NHS notes the slower the repetitions, the better.
2. Mini-squats. 5 times, keeping your back straight and your knees pointing forward.
3. Calf raises. Rise onto your toes and lower, 5 times, with slow and controlled movement.
4. Sideways leg lift. 5 times on each leg, keeping your back and hips straight rather than tilting.
5. Leg extension. Straighten one leg, hold for 5 seconds, and repeat 5 times per leg without arching your back.
6. Wall press-up. 3 sets of 5 to 10 repetitions, keeping your elbows by your side and your back straight.
7. Biceps curls. 3 sets of 5 curls per arm. This one uses a light weight, and the NHS says it can also be done sitting down.

The NHS advises doing this kind of routine at least twice a week, building the intensity gradually over time, and combining it with flexibility and balance work.

Where does the aerobic part come from?

The NHS counts brisk walking, dancing and climbing stairs as moderate-intensity activity: they raise your heart rate, make you breathe faster and feel warmer. At moderate intensity you can still talk but not sing. At vigorous intensity, such as running or skipping, you cannot say more than a few words without pausing for breath.

How do you stay safe?

MedlinePlus advises checking with your health care provider before you start, especially if you have trouble moving or balancing, or if you are worried exercise might not be safe for you. If you have not exercised in a while, start slowly. Build your activity level up gradually rather than pushing too hard at once, and listen to your body.

This matters most if you have a heart condition, high blood pressure, diabetes, a joint or back problem, if you are pregnant, or if you are recovering from illness or surgery.

When to see a doctor

Stop exercising and get help right away if you have chest pain or pressure, dizziness, feeling faint, or extreme shortness of breath. MedlinePlus is explicit about this: if you do not feel right, or have any pain, extreme shortness of breath or dizziness, stop exercising and seek help right away.

Also see a doctor before continuing if you have joint pain that lasts more than a few days, swelling in a joint, a fall, or pain that gets worse with each session rather than easing. Muscle soreness for a day or two after new exercise is normal; sharp pain during a movement is not.

If chest pain does not settle, or comes with sweating, breathlessness or pain spreading to the arm, jaw or back, treat it as an emergency: call Rescue 1122 where available, or go to the nearest hospital emergency department.