Here's the easiest ways to get in shape at home
If you can’t find the time or energy for regular gym sessions and are worried that a lack of structured exercise will impact your health, we have good news. There are lots of fun, easy and surprising ways to get fit without a gym membership.
The NHS recommends that healthy adults do at least 150 minutes of moderate-intensity activity a week, but experts say non-exercise activity thermogenesis (NEAT), the energy used for all physical activity other than deliberate exercise, like gardening, taking the stairs, or standing while working can substantially influence body weight regulation, cardiovascular health, and metabolic health.
GP Dr Sadia Saeed says, ‘In contrast to structured exercise, NEAT is built into routine life and during the day can be responsible for a significant portion of an individual’s energy expenditure. Studies have demonstrated that differences in NEAT are an important reason for some individuals staying fit more easily than others, even if their workouts are similar. If you exercise and then flop on the sofa for the rest of the day, you may use less energy than someone always on the go, so regular movement throughout the day is key.’
Dr Saeed says NEAT should be part of your routine and not completely replace more intense strength training, cardiovascular exercise, and stretching. But if you can’t find time for a full workout, try these easy ways to move more daily.
Get in as many steps as you can doing everyday activities
‘It sounds basic, but it’s easy to forget - take the stairs instead of the lift, walk up the escalator, and ditch the giant water bottle in favour of walking to refill after each glass,’ says personal trainer and creator of the online training programme Power of Mum, Nicole Chapman. She adds, ‘These micro-movements build up fast and often give you something just as valuable as fitness - headspace.’
There’s evidence to suggest that taking the stairs can boost your health. An analysis of nine studies that followed nearly half a million people found that climbing stairs is linked to a 24% lower risk of early death from any cause and a 39% lower likelihood of death from cardiovascular disease, which includes heart attacks, heart failure, and strokes.
Set reminders to move
Personal trainer Edwina Jenner says setting reminders to move, either through a smart watch or by setting an alarm to prompt you to get up once an hour, can help you become less sedentary. Jenner adds, ‘I use a standing desk most of the day, which means I look forward to sitting down for meetings or lunch, it’s a break, not the default. Another thing I like is walking calls. Not every meeting needs to be on Zoom. Put your headphones in and walk while you talk. If your day’s packed with calls, choose one or two meetings to do on your feet, it all adds up.’
Walk with purpose
Jenner says, ‘When you're out walking, don’t shuffle. I tell my clients to walk with intention, take bigger strides, and squeeze their glutes. Sitting weakens our glute muscles, so this is a chance to wake them up and get them working again. Strong glutes support your back, improve posture, and even help burn more calories over time, as they are big powerhouse muscles.’
Beyond the health benefits, walking may also boost creativity. In a 2014 study, researchers at Stanford University examined the creativity levels of people while they walked versus while they sat. A person's creative output increased by an average of 60% when walking, so if you’re stuck on a work problem or need inspiration, going for a walk may help.
Become a tree
Yoga instructor Beth Murray says regular balance exercises are important, especially as you age, when poor balance can lead to falls. Murray says, ‘I recommend that if you’re new to yoga, do a ‘tree’ pose every day. Stand up straight, lift one foot and place its sole against your other leg. To start, touch your foot to your other ankle for a second before putting it down and doing the same on the other leg. As you improve, hold the pose for longer and move your foot higher up your leg. If you have problems balancing, hold your arms out to either side in a T-shape or hold a wall.’
Try to stand up unassisted
Eliza Flynn, a personal trainer and women's health coach, says the next time you need to get up from your chair, instead of using your hands to help you up, place each hand on opposite shoulders and aim to stand up unassisted. Flynn explains why this move is so powerful, ‘Your core has to work harder, and it builds up strength in your lower body and maintains flexibility. This is actually a common assessment tool that can be used alongside others to help determine longevity so it's a good idea to practise it now - your future self will thank you.’
Turn playtime into movement for all the family
If you’ve ever taken a child to soft play hoping for a sit down with a coffee, you’ll know it’s unlikely you’ll get any time to chill. As Chapman says, ‘You’re climbing, crawling, and dodging foam-covered obstacles in a full-body workout. One of my favourite family games is the dice challenge: assign a movement to numbers 2 -12 (such as star jumps, hop to the fence, throw and catch), roll two dice - first for the move, second for the reps. It’s fun, and it works for the whole family.’
Play footsie
‘When tidying up and picking things up off the floor, instead of bending down to do it, try picking things up with your feet,’ says Flynn. ‘Not only does this get your foot muscles working and offsets the potential constraints of your shoes (it's best to do this barefoot) but it helps you practise balance and mobility.’
Get your sweat on tidying up
Love or loathe it, housework is one way to work up a sweat. As personal trainer Tej Patel says, things like vacuuming can be a full-body workout. ‘Vacuuming can be great exercise. Not only are you burning calories through movement, but you’re also building muscle. Every push of the vacuum activates the biceps, and every pull activates the triceps, making it a great arm workout.’
Edwina Jenner says if you really want to feel the burn, you could tidy up to music while wearing a weighted vest, as this ‘can turn your housework into a mini strength training session.’
Switch the sofa for the floor
When watching TV or relaxing at the end of the day, instead of falling into the squishiness of your sofa, sit on the floor instead, says Flynn. ‘There are countless ways to sit on the floor, from cross-legged to straight-legged, to hugging your knees in and more. Because you have nothing to support your body apart from your muscles, it's harder to stay in one position for a long time. So you have to keep moving from one position to another. When you sit on the floor rather than on the sofa, your muscles work harder, you move more and it builds flexibility and also mobility.’
Potter about in the garden
If you have a garden, Patel says mowing the lawn for an hour may burn more calories than swimming breaststroke for the same length of time. ‘If you want to work out your legs while you mow, add walking lunges to your activity to target your glutes and quads, ’ Patel adds. ‘Even light gardening is beneficial for back pain, as it can help loosen the muscles. To turn pottering around the garden into a workout, use gardening equipment as weights and add some bicep curls. You can do this simple exercise with a light to moderate weight and feel the benefits after just a few repetitions.’
Take opportunities to carry every day
Dr Saeed says it’s important to take opportunities to carry and move heavy objects, as this helps with muscle strengthening, which can set us up for healthy ageing, ‘When you go to the supermarket, ditch the trolley and grab a basket instead. If you’ve driven to the shops, park further away from the entrance to force you to carry for longer. To make carrying more engaging, add squats to give your legs a real workout.’
Belt out a tune
Singing probably doesn’t feel like exercise, but as Emma Baylin, founder of Shared Harmonies, a community singing and wellbeing company, says, it’s considered aerobic exercise because it uses the intercostal muscles between your ribs. It also improves lung function and breath control, leading to increased energy and the ability to engage in more activity.
Baylin explains that singing is also good for our stress levels, ‘Singing reduces the amount of the stress hormone cortisol in the body - too much cortisol can have of negative impacts including leading to extra storing of fat and lethargy making it hard to engage in other exercise.’
If you’re still unconvinced of the benefits of belting out a tune after a busy day, a study found that the physiological demands of singing are comparable to walking at a moderately brisk pace.
Play with your dog (or borrow one)
Dr Saeed says looking after a dog is another great way to burn calories, ‘Having a pet increases movement, from regular walking to playing but there are other health benefits. Studies of owning a pet have shown a significant reduction in the risk of death, with reductions in all-cause mortality. A meta-analysis discovered that dog ownership reduced the risk of cardiovascular death by 31%. Pet ownership also provides an opportunity for reduced mental health issues, and can also decrease feelings of loneliness and depression.’
If you don’t own one yourself, there are plenty of ways you can borrow one for a few hours, either from a friend or through a platform such as Borrow My Doggy.
Baking
You might not consider baking exercise, but Patel says, ‘Baking is a very active hobby, with lots of upper body strength needed for mixing and kneading. One hour of baking can burn the amount of energy as an hour of power yoga. The only thing to watch out for is devouring all those sweet treats as soon as they are out of the oven!’
Have a kitchen disco
Chapman says dancing in the kitchen might not be on a fitness programme, but it definitely counts. ‘Put on three of your favourite songs, let loose, and get your heart rate up. Whether solo or with your kids, it’s an instant energy shift and a sneaky bit of cardio. Rainy day? Bad mood? Kitchen disco. Every time.’
Fit exercise into sneaky gaps
‘Fitness doesn’t always mean carving out time - it can sneak into the gaps. Waiting for the kettle to boil? Do a few slow squats. Brushing your teeth? Calf raises. Sitting at the park while the kids play? Add some stretches or glute squeezes (promise, no one’s watching). These “in-between” moments are gold dust,’ says Chapman.
Try these simple acts of self-care
If you're looking for more ways to feel better, transform into a happier and healthier you in just 30 days with these self-care steps.
