<< Back

Stuck at Home with No Exercise Equipment? No Problem!

April 13, 2020

Feeling like you can’t get the exercise you need because all the gyms are closed?  Joanna Weir, Exercise Physiologist with Hartford HealthCare’s GoodLife Fitness program, says just because you are stuck at home doesn’t mean you can’t keep to your exercise routine.

Weir says it’s important to not feel like exercising is pointless because you don’t have access to the equipment provided by the gym, as you can still accomplish an effective exercise routine from the comfort of our own home. The mantra she says to adopt is: “No gym? No problem!”

The Department of Health and Human Services recommends 150 minutes of moderate aerobic exercise a week or 75 minutes of vigorous activity. Weir suggests spreading out your exercises throughout the course of a week, and keep in mind that small amounts of exercise in one day will add up by the end of your day. Going for a walk or riding a bicycle are both great ways to exercise aerobically.

Besides aerobic exercise, the department also recommends adding two sessions of resistance training per week. This is a method of exercising to increase muscle mass and strength done by training with high levels of volume, weight resistance and short periods of rests. That means your own body weight alone can be used to complete a resistance training session, no equipment needed.

Not only is your body weight an effective way to accomplish a resistance training session, but you can also use simple household items. A few examples you could use are soup cans, a gallon jug of water (add or remove water), a grocery bag with household items, children’s toys and even a small box filled with books. Be creative. Use things around your house that you won’t damage and items you feel comfortable carrying.

The best results are achieved by targeting all major muscle groups and, if needed, include a rest day between each resistance training session. A good goal would be 30 minutes of resistance training a session but slowly work your way up to it. Prior to starting this program, consult your doctor if you are currently experiencing any chronic health conditions.

Remember, Weir says, sit less, move more, be creative and have fun while you’re doing it!

For more tips and ideas on how to maintain a healthy lifestyle, follow Hartford HealthCare Rehabilitation Network on Facebook and Instagram at @boneandjointinmotion.

Not feeling well? Call your healthcare provider for guidance and try to avoid going directly to an emergency department or urgent care center, as this could increase the chances of the disease spreading.

Click here to schedule a virtual visit with a Hartford HealthCare-GoHealth Urgent care doctor.

Stay with Hartford HealthCare for everything you need to know about the coronavirus threat. Click here for information updated daily.

Questions? Call our 24-hour hotline (860.972.8100 or, toll-free, 833.621.0600). 

Get text alerts by texting 31996 with COVID19 in the message field.