You’ve heard plenty of people say exercise is good for you. But do you really have the time to go out, hit the gym and exercise for a few hours during the week? Lots of people, even though they claim they do, don’t have enough time to go to the gym each week. And for every person that does go to the gym each week, there’s just as many people who don’t want to do so.
So there’s got to be an alternative for people who want to exercise without heading out, right? Of course, there are plenty of alternatives. If you’re not in the mood to head out anytime soon, there are plenty of ways to get your day’s worth of exercise right from the comfort of your own home.
Top 10 Reasons for Working Out At Home
Sure, you can always head to the gym. But, for most people, working out at home provides just as many benefits as any old gym workout.
Did you know that exercising each day give people a lot of health benefits? Well, it’s true. So imagine working out at home and gaining a lot of the health benefits that people gain at the gym. The best part is that it’s way easier to gain those health benefits than most people think.
The benefits of working at home include:
- A reduced risk of stroke and heart disease. According to studies, exercising at home each day helps lower your risk of developing a stroke by 27 percent. Exercise also helps strengthen your heart muscle and improves your body’s cholesterol levels.
- Better blood pressure. Research data shows that exercise helps reduce the development of high blood pressure by at least 40 percent.
- Better aging. Exercising each day helps rejuvenate the body in different ways. A recent study about the effects of exercise on aging revealed that physical activity may help older people become less likely to be disabled.
- Less back pain or pain in the body. Daily workouts help build better muscle strength, body endurance, flexibility and even helps improve posture, which has the effect of reducing the amount of pressure on the spine and joints.
- Strengthened bones. High-energy workouts actually help strengthen bones, helping them add on mass and become stronger over time. This also helps older people prevent their bones from losing mass as they get older.
- Better immunity. Daily workouts really workout the body—it helps the body’s immune system get better at fending off viral and bacterial infections. Workouts help improve cell circulation, which helps the body respond better and faster to infections.
- Reduced risk of breast cancer. Women who exercise frequently, according to research, may be able to reduce their risk of developing breast cancer by up to 30 percent. Lower estrogen levels, due to frequent exercise, is cited as a possible reason why that might be the case.
- More energy. People who exercise each day have more energy, since it helps reinforce the muscle and improve bodily circulation.
- Improved sleeping habits. Many people who exercise gain better sleeping habits due to its regenerative properties for the body.
- Better stress management. Daily workouts help promote the release of ‘feel good’ endorphins, which helps make people feel good long after they finish their workout. That alone is a good reason to exercise each day.
The Ideal Home Workout
If you have the time to plan an ideal weekly meal plan, there’s just as much time to plan an ideal home workout.
Believe it or not, it’s pretty simple to plan your own home workout. Many home workouts don’t require equipment, other than a large space where you can safely workout in the comfort of your home. The following home workout plan can become intense enough to give any gym workout a run for its money.
The Ideal Home Workout should be performed in a circuit, meaning that you should do one set of each with rest between exercises. If you can’t finish each set of reps, take your time—you don’t have to rush through it! If you fail during a set, just rest for about 10 to 30 seconds and then continue where you left off.
Each part of the circuit should last for as many repetitions (reps) as mentioned. After you complete each set, rest for about two to three minutes and start the next set of reps. Ultimately, you should repeat each circuit for three to four times or as many time as you can complete within 20 minutes.
Here is the Ideal Home Workout:
- Bodyweight Squat (Legs) – 20 reps
- Incline Push-Up (Chest and Deltoids) – 20 reps
- Hip Thrust (Abs) – 20 reps
- Walking Lunge (Legs) – 20 reps total; 10 per leg
- Standard Push-Up (Chest and Deltoids) – 20 reps
- Crunch (Abs) – 25 reps
Note: As mentioned, you don’t have to do all of the circuits. You can complete one half of the circuits or as many as you can handle. You can even further customize this workout by picking and choosing the circuits you feel best performing each day.