Indoor Exercises to Keep You in Shape
Research shows the average American sits for at least six hours per day. A lack of physical activity can lead to dangerous conditions like obesity, elevated cholesterol and blood pressure and even increased risk of death. "Sitting is the new smoking," said Dr. Steven Montague on EvergreenHealth podcast Check-Up Chat, warning of the long-term side effects of a sedentary lifestyle.
But if you're busy or don't feel like leaving the house, little bits of exercise throughout the day can help keep you healthy. Going outside in cold weather is good for your health, but for days when you want or need to stay indoors, here are five simple exercises you can do inside your home:
Sit-to-Stands
Each time you get up from your chair—whether you're working, studying, or taking a break—pause and complete 10 sit to stand repetitions. Then continue with your task. This builds lower body strength and adds frequent movement to your day.
Stand More
Most of our days are spent sitting. Challenge yourself to spend at least 20 minutes every hour standing—at your desk, while cooking, or during study sessions. Even short standing intervals improve your circulation and boost your energy and mood.
Cook a Meal
Cooking your meals at home has many health benefits, and one of them is sustained exercise. From chopping to sautéing, shredding, whisking (with passion!) and mashing, make your meal prep into a workout. Bonus points if you do calf raises while your dish is in the oven!
Plus, EvergreenHealth has a ton of great healthy recipes to get you started on your home chef goals – just search "recipes" on our blog.
Stair Sets
If you have a staircase handy, spending 10-15 minutes going up and down will increase your heart rate while strengthening your leg muscles. One-story house, no problem! Substitute with step-ups on an aerobic step or a sturdy box.
Wall Push-ups
Whenever you pass by a sturdy wall, pause for 10–15 wall push-ups. Stand a few feet away, place your hands on the wall, and lower your chest towards it. This builds upper body strength without needing to get on the floor.
"Make movement a daily habit," said EvergreenHealth physical therapist Stella Gillman. "Regular exercise helps you feel your best, supports your independence and keeps you capable of doing what you love today and into the future." On days when you don't have time for exercising or don't want to leave the house, these easy activities can help you burn calories, build muscle and stay in shape.
