Starting your exercise journey isn’t always easy. Timing can be difficult and sometimes the thought of going to a gym is just far too overwhelming. But, there’s absolutely nothing wrong with exercising at home.
At-home workouts can be just as impactful as lifting weights in a gym, especially if you’re a beginner. Here’s how you can make the most out of your exercising at home.
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Our top tips for exercising at home
Create a dedicated workout space
First things first, set up a space dedicated to your workouts. It doesn’t have to be a large area—a corner of your living room or bedroom can work just fine. Make sure it’s clutter-free and has enough room for you to move around comfortably. Having a dedicated space helps you mentally switch into workout mode, making it easier to stay consistent.
Set realistic goals
Setting realistic fitness goals is crucial. Whether it’s losing a few kilos, building muscle, or just staying active, having clear objectives will keep you motivated. Break down your goals into manageable steps and track your progress. Celebrate your milestones, no matter how small—they’re all steps towards a healthier you.
Warm up and cool down
Never skip your warm-up and cool-down. Warming up prepares your body for exercise, reduces the risk of injury, and enhances performance. Try dynamic stretches or a few minutes of light cardio. Cooling down, on the other hand, helps your muscles recover and prevents stiffness. Finish your workout with static stretches or yoga poses to help relax your muscles.
Incorporate variety and fun
Keep your workouts interesting by mixing up your routine. Try different types of exercise like yoga, Pilates, HIIT (High-Intensity Interval Training), or even dance workouts. There are countless free workout videos available online to guide you. Variety not only keeps you engaged but also challenges different muscle groups, preventing plateaus.
Stay accountable
Staying motivated can be challenging, but there are ways to keep yourself accountable. Join online fitness communities, track your workouts with apps, or find a workout buddy. Sharing your progress and challenges with others can provide the support and encouragement you need to stay on track.
Listen to your body
Finally, always listen to your body. Rest is just as important as exercise. If you’re feeling sore or tired, take a day off. Overtraining can lead to injuries and burnout. Ensure you’re getting enough sleep, staying hydrated, and eating a balanced diet to support your fitness goals.
Home exercises with minimal equipment
You don’t need a fully-equipped gym to get a good workout. Here are some easy-to-do exercises that require minimal equipment.
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Bodyweight exercises
Bodyweight exercises are fantastic because they require no equipment and can be done anywhere.
Push-Ups:
- Start in a plank position, hands directly under shoulders.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
Squats:
- Stand with feet shoulder-width apart.
- Lower your body as if sitting back on a chair.
- Ensure your knees don’t go past your toes.
- Return to the starting position.
Plank:
- Get into a push-up position.
- Bend your elbows and rest your weight on your forearms.
- Hold the position, keeping your body in a straight line from head to heels.
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Resistance band exercises
Resistance bands are affordable and versatile. You can find them at Takealot, Game, or Sportsman’s Warehouse.
Band Rows:
- Loop the band around a sturdy object.
- Hold the handles and pull back, squeezing your shoulder blades together.
- Slowly return to the starting position.
Band Squats:
- Stand on the band, feet shoulder-width apart.
- Hold the handles at your shoulders.
- Perform a squat as described above, resisting the band’s tension.
Dumbbell workouts
A pair of dumbbells can add variety to your routine. You can pick up affordable sets at Makro or Game.
Dumbbell deadlifts:
- Hold a dumbbell in each hand.
- Hinge at your hips, keeping your back straight, and lower the dumbbells towards the floor.
- Return to the standing position.
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Dumbbell press:
- Lie on your back on a mat.
- Hold the dumbbells above your chest.
- Press them upwards until your arms are fully extended, then lower back down.
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