150 minutes of moderate physical activity or 75 minutes of vigorous weekly exercise, is ideal, according to University Hospitals.
Being physically fit improves physical health, prevents disease and makes everyday activities easier to practise. Despite its importance, many people don’t exercise. According to Statistics Canada, only 16 per cent of Canadian adults are achieving the recommended weekly exercise.
One of the main reasons is money.
Buying gym memberships or even at-home equipment can be expensive. Many are discouraged by the cost and may avoid exercise entirely.
However, exercise doesn’t necessarily require a major financial investment. There are a variety of workouts and activities that can be done from home or by using household items.
Going for a walk is one of the easiest ways to exercise. The walk’s duration doesn’t matter. Walking helps keep people healthy and in shape and provides a great opportunity to listen to podcasts or music.
Although they aren’t for everyone, weights are great tools to aid with fitness goals, though they can be pricey. That said, there are alternatives to spending a fortune on weights.
Dr. Virinder Kasbia, a chiropractor and yoga teacher, says many household items can be used in exercises rather than weights.
“You can use a broomstick and attach canned goods on the end for additional weight. Filling some grocery bags or a water jar can also be great substitutes,” she says.
Dr. Kasbia also addressed the importance of stretching. Anyone can stretch with or without specific items. People can stretch by themself, but using elements in their surroundings can provide additional benefits.
“Stretching is just as important as the workout. It helps your body perform better during the workout and it decreases your risk of injury.”
An example is using stairs or a bench to give leg muscles a deeper stretch.
There are various ways to exercise at home, but sometimes some prefer having an entire workout planned for them. The internet can help in finding a workout plan and looking up specific exercises is easy. Many sites even provide suggestions for sets and reps. Once the desired exercise has been found, the next step is to design the ideal program.
There are a wide variety of virtual programs to purchase that are often inexpensive.
According to Healthline some of the best fitness programs are Peloton Digital, Jefit and Obé Fitness.
Social media platforms like YouTube, TikTok or Instagram are also useful for discovering new exercises.
There are also many guide videos to consult for those unsure about how to carry out the exercises.
Not everything is free when it comes to fitness, but many sports can be done fairly cheap.
Basketball and soccer are great examples of sports that can be practised anywhere as they only require a ball. Even if someone doesn’t have a hoop or net, there’s always a public park to kick a ball around.
Working out with friends or family can also improve the experience and having others around to keep each other accountable and push them to improve can be useful, regardless of the exercise.
An article by Health Essentials recommends simply using one’s body, doing pushups, squats and sit-ups can be just as effective as going to the gym.
There are many ways to practise fitness at home. With a bit of research and creativity, finding ways to exercise without expensive equipment and memberships can be done.