Stay physically active at home
Mar 23, 2020
Staying active doesn't require a gym membership or expensive equipment. A few simple movements throughout your day can help you maintain strength, improve mobility, and support overall well-being.
Whether you're working from home, short on time, or simply prefer exercising in your own space, these easy activities can help you keep moving.
Get Your Body Moving
These exercises help raise your heart rate, strengthen muscles, and improve stability. Move at a comfortable pace and take breaks as needed.
1. Knee to Elbow
Stand tall and bring one knee toward the opposite elbow. Alternate sides while maintaining a steady rhythm.
1–2 minutes2. Plank
Place your forearms on the floor with elbows beneath your shoulders. Keep your body aligned and engage your core. Modify by keeping your knees down.
20–30 seconds3. Back Extensions
Lie face down with your hands near your head. Gently lift your chest a short distance from the floor, then lower with control.
10–15 repetitions4. Squats
Stand with feet about shoulder-width apart. Bend your knees and push your hips back, then return to standing. Use a chair for support if needed.
10–15 repetitions5. Side Knee Lifts
Raise one knee toward the elbow on the same side. Alternate legs at a controlled pace while keeping your torso upright.
1–2 minutes6. Bird Dog
Start on your hands and knees. Extend one arm forward and the opposite leg backward. Return to the start and switch sides.
10 repetitions per side7. Glute Bridge
Lie on your back with knees bent and feet flat. Lift your hips gently, pause, and lower slowly.
10–15 repetitions8. Chair-Supported Push-Ups
Place your hands on a sturdy, non-moving surface. Bend your elbows to lower your chest, then push back to the starting position.
8–12 repetitionsQuick tip: Start with one round of exercises that feel comfortable. As your fitness improves, gradually add repetitions or additional rounds.
Stretch & Improve Mobility
Gentle stretching can help you maintain flexibility and unwind after exercise or a long day of sitting.
9. Chest Opener
Stand tall and gently draw your shoulders back. Clasp your hands behind you if comfortable and open your chest without forcing the stretch.
20–30 seconds10. Child's Pose
Kneel on the floor and sit your hips toward your heels. Reach your arms forward and relax into a comfortable stretch.
20–30 secondsTake Time to Relax
Physical wellness also includes rest and recovery. These calming activities can help you slow down and focus on your breathing.
11. Seated Meditation
Sit comfortably in a chair or on the floor. Relax your shoulders, breathe naturally, and gently bring your attention back to your breath whenever your mind wanders.
5–10 minutes12. Legs Up the Wall
Lie on your back and rest your legs against a wall, keeping your hips at a comfortable distance. Relax and breathe slowly.
Up to 5 minutesTry This Simple 15-Minute Routine
Not sure where to begin? Combine a few movements into a short daily workout.
Take short breaks as needed. The goal is to move consistently, not to push yourself to exhaustion.
Small Movements. Lasting Benefits.
Staying physically active at home doesn't need to be complicated. A few minutes of intentional movement, stretching, and relaxation can make a meaningful difference in your daily routine.
Start with what feels manageable, stay consistent, and build from there.
Exercise at your own pace. Stop if you experience pain, dizziness, or unusual symptoms. Consult a healthcare professional before beginning a new exercise program if you have medical concerns.
