Home workout: 9 easy ways to exercise at home

Sometimes it can be challenging to squeeze exercise into our busy lives, but how much exercise per week do you need to take care of your heart?

The NHS recommends doing at least 150 minutes of moderate intensity exercise per week, such as brisk walking, riding a bike or pushing a non-electric lawnmower.

That means doing just 21 minutes of exercise a day where you feel warm and comfortably breathless. Even doing some sort of physical activity once or twice a week can reduce the risk of heart disease and stroke.

The NHS also recommends doing activities that strengthen your major muscles like your arms, shoulders, legs, hips, chest, back and abdomen. This includes things like carrying heavy shopping bags, resistance band exercises, lifting weights, yoga and tai chi, which you should try to do twice a week.

Reducing the amount of time you spend sitting, or lying down, is also important.

Below are 9 easy ways you can boost your physical activity every day to help meet these goals, without needing to head to the gym. If you have not exercised for some time, or have a heart condition that you’re concerned about, make sure you speak to your GP first.

1. Take mini movement breaks

For every hour of sitting down, try to move for 5 to 10 minutes. Do things like walking on the spot, going upstairs to tidy up, making yourself a cup of tea, or doing a household chore like taking the bins out. You'll be surprised how little it takes to build up your fitness levels over time.

2. Tackle your chores  

Whether your dishes have mounted up, your closet needs a clear out or your bed sheets need a change, seize the opportunity to move your body into action. Workout your muscles and move your joints, while earning extra brownie points for productivity. 

3. Stagger your food shop  

Instead of doing one big shop in your car, do smaller, more regular trips on foot. Carrying heavy bags is great for grip strength which helps with holding, lifting and opening things. The extra visits back and forth to the shop will boost your fitness and heart and lung capacity. 

4. Take the stairs  

Use any excuse to take the stairs and while waiting for the kettle to boil, you can even take the opportunity to step up and down one of the steps as a mini workout. Aim to lead 10 times with your left foot and 10 times with your right foot or as many as you can manage. This will increase your strength and stamina.   

5. Clean your windows 

Window cleaning is one household task that really helps to strengthen the arm muscles and improve range of motion at the shoulder joints. The perfect excuse to up your movement quota.  

6. Rediscover your inner child 

Children have endless energy, so join the party with your children or grandchildren and you’ll find you’re moving too. Walk them to school, pick them up and hold them, go on adventures with them, join in with their games. Not only will you strengthen your body, but you will also strengthen your relationship. 

7. Arrange walking dates  

Instead of meeting friends for lunch to catch up, why not walk and talk instead? The walk will improve your heart fitness and strengthen your muscles and bones. Being outside will also help you get your daily dose of vitamin D from daylight. 

8. Try an internet workout  

Don’t feel like leaving the house? There are thousands of videos on YouTube for all levels and abilities. This type of exercise can be done with little to no equipment and if you enjoy the experience, simply rewind and start again. Perfect for rainy days. 

9. Do some DIY

If there are some jobs around the house you normally pay for, try doing them yourself. For example, wash your own car, do your own gardening, clean, go food shopping, hang your wet laundry up outside to dry. Not only will you save money, but you will get stronger. It’s also chance to learn new skills.

If you’re really not feeling in the mood, try playing your favourite songs, or watching TV in the background while you move. Make every step count.

Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help manage your condition and get you feeling great.

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