It's January, a popular time to join a gym and get shifting that holiday weight. But what if the very thought of a gym leaves you cold? Check out these 19 easy exercise ideas for the person that really can't be bothered... but knows they really should do something.
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1. Toothbrush wall squats
You already brush your teeth every single day, so instead of daydreaming, why not squat while you're doing it? Stand against the wall with your legs extended out and slowly bend your knees until you have reached the seated position. Hold this for 30 seconds and you will eventually work your way up to a minute.
2. Weights by the stairs
If you're like me, you probably own some dusty pairs of dumbbells from when you attempted to get fit years ago. Pick up a pair, place them (safely) by the stairs, and every time you walk up, pick them up and take them with you. As soon as you descend the stairs, take them down with you - an easy exercise!
3. Silent ab holds
You can do this sneaky exercise while you sitting at your work desk or watching television on the sofa - no one will even notice! Sit up straight and squeeze your abdominal muscles for 30 seconds - this is called a set. When you find that your abs are getting stronger, just increase the number of sets to undertake.
4. Kettle-boiling lunges
If you're making a cup of tea for your family or at work, take this time to do some lunges. Step forward or backwards with one leg and lower your hips until both knees are bent at a 90-degree angle. This will increase hip flexibility and give you a good stretch.
5. Get off the bus early
This is an easy way to add exercise into your life on your journey home- get off the bus (or tube) a stop early and start walking. Grab some headphones and enjoy being out in the fresh air. If you drive, park a bit further away from your house. Not only will you be burning more calories, but you'll also be saving money.
6. Toilet break squats
Every time you go for a trip to the loo, quickly practice 5 squats. After a week of 5 squats, increase them to 10 - they'll start getting easier and you'll be able to do even more. Your thighs and bum will thank you for it!
7. Advert break jumps
When you're watching your favourite programme and the advert break comes on, take this time to get up off your backside and get moving. Stand up and start doing star jumps!
8. Queue calf raises
Waiting in line can be super boring. Achieve shapely lower legs by doing double leg calf raises. Rise from your flat feet onto your toes, then roll onto your heels with your toes off the ground, then back to flat feet.
9. Wall push-ups
Here's another easy exercise you can do in the advert break. Place your hands against the wall, and slowly lower your body to the wall. Push your body away from the wall to return your original position. Make sure your feet are shoulder-width apart and keep your body straight and abdominals tight. After doing this for a week, you'll definitely notice the difference.
10. Microwave running
Heating something up? While you're waiting for your food to cook, start running on the spot with high knees. It's an easy way for you to get your heart rate up for a spell.
11. Plank when you check Facebook
When you're at home, sitting on the sofa and you go to reach for your phone to scroll through your newsfeed, get on the floor and do a plank. This will either serve in strengthening your core or wean you off social media...
12. Perfect that posture
Improve your core by paying attention to your posture throughout the day. Imagine your body is held by a string pulling you from the top of your head to the ceiling. This will help you correct your posture quickly. Avoid slouching when walking and sit up straight. For more help, check out '9 ways to Improve Your Posture' from wikihow.com.
13. Step-ups
Use the stairs at home to do some step-ups! Mix it up with stair lunges, hop-ups and side step-ups. I've found an incredible Stair Workouts document from Wellness.ucr.edu - why not check it out today?
14. Shopping bag biceps curls
You've stumbled through the door, carrying your shopping bags. Before you start the fun task of putting it all away, grab your bags, keep your feet wider than shoulder apart with your knees bent and curl the bags up to your shoulders. Squeeze those biceps and slowly return to starting position.
15. Dance & clean
When you're faced with the boring task of cleaning your house, turn your music up loud and get dancing while you dust. You'll get your heart rate up and burn extra body fat. Plus you don't have to worry about attempting embarrassing dance moves in the comfort of your own home - just remember to close those curtains...
16. Take the stairs
If you can't quite hack walking instead of taking the lift or escalators to the next floor up, then at least walk down the stairs. You can build up to walking up the stairs at a later date.
17. Sofa dips
Can't bear to be parted from the sofa? Try sofa dips! They're great for your triceps and you can even still watch television while you do it.
Check out the video above to make sure you've got your technique right.
18. Leg spinners in bed
Still in bed? Lay flat on your back with your arms by your sides, lift your legs up and draw basketballs in the air. This is a great easy abdominal exercise. You can find out more at nanoworkout.com.
19. Walk & talk
If your friend has rung for a long chat, don't stay sat down. Get up and walk - even better, take your conversation outside and get some fresh air.
We do not provide medical advice, please contact your doctor or health professional with any questions you may have.
Have you got any tips on easy exercises? I'd love to hear them in the comments below!
I already do most of the above, but many people with health conditions should be careful about which exercises they can do, and do them gradually.
Fantastic tip, thank you!
I agree. I have two hernias which can’t be repaired until I lose weight for the operation, and I also have a torn knee ligament. I wear a sports bandage and walk as much as I can safely, although can’t manage going up any stairs. I would love to do some of the exercises here but are any of them safe for me? Thanks.
It's essential to consult with your healthcare provider or a licensed physical therapist before starting any new exercise program due to your hernias and torn knee ligament. Low-impact exercises like swimming, cycling, and walking on flat surfaces may be good options, but avoid any exercises or movements that cause pain or discomfort.
Inspiring . Thanks
You're welcome, Sam!
all nice and lovely if you got the space in your home, my flat is so small there is no space to do anything without hitting something and harm yourself...... so most are great but only if you got the space.....
Hi there! Space is, unfortunately, quite an important factor for at-home exercises. Maybe we could write another article about the exercises you can do when you have no room?
Squat to dust low shelves.while sat on sofa put your legs straight out raised about a foot off the floor stay in position for a few minutes. You could pull in your tummy muscles a few times when watching tv tooif you have a longways kitchen whilst kettle boils you could pace up and down,instead of lunging etc
Thanks for the suggestions, Wendy!