Tips for Exercising at Home

Numerous studies have confirmed the benefits of incorporating exercise into your daily routine. Working out for just 20 – 45 minutes each day can lead to tremendous improvements in your health, wellbeing and weight loss. But that doesn’t mean you need a gym membership to reap these benefits – there are many ways that you can maximise your potential to exercise in your own home.

Below are some tips and motivations to keep you on the right track!


An important attribute to a successful exercise regime is consistency. No exercise program in the world will work if you don’t do it consistently. This also helps you to stay focused on the mind-set of exercising, reducing the risk of giving up or procrastinating.


The top three suggestions by The American Council on Exercise are strength training, interval training, and increased cardio/aerobic exercise. Creating a healthy balance of these activities, is an important part of following an effective regime. If you’re just starting, or if you are looking for suggestions of what kinds of exercise to work into your routine, one of our doctors or sports medicine specialists in our Ramsey, NJ medical facility will be able to demonstrate the exercises that are best for you and your goals.


Don’t worry if you can’t run a marathon from the get go. Make a decision to start small and work your way up. Consider starting with a 15 minute walk each day (stretch first!), and then add time, distance, and intensity from there.


Working out with a friend who also wants to take part in exercise will motivate you to achieve your goals. This technique means you can encourage each other and strengthen your relationship at the same time.


Make sure that your exercise regime fits around your everyday life, without being too inconvenient or complicated. For example, this may be as simple as fitting in some simple floor exercises before you leave for work in a morning, or adding in some leg lifts while you brush your teeth.


It is important to stay happy in order to maintain your motivation. This can be achieved by participating in activities that you enjoy, and avoiding those that you don’t. For example, if you hate weights, you might want to try elastic bands. If the treadmill doesn’t suit you, you might want to try an elliptical or rowing machine to stay in shape.


To maximise the benefits you get from your workouts, try to exercise at the time of day when you have the most energy. If you are a morning person, consider scheduling your exercise in the AM. This type of activity will mean you achieve the most out of the effort you put in.


When you are first getting started, consider seeking the advice of a professional. A physical therapist or a specialist in sports medicine can help you perfect your exercise form, and they can tell you what types of exercises will help you get the most out of your workout. Because of our team approach, we have both kinds of specialists (and more!) under one roof.


Fitness is a state of mind. Stay focused and inspired by watching videos, reading stories and blogs about people who have been successful in their exercise regime. Inspiration to succeed is everywhere!


There will inevitably be ups and downs as part of your exercise routine, but remember to stay patient. It may take time before you start to achieve solid results, but your patience and persistence will be well worth it.

We hope you found these tips helpful. To learn more about how to effectively exercise at home, talk to one of our medical specialists at Progressive Spine & Sports Medicine today by calling (201) 962-9199.

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