Opportunities to get active
There are lots of ways to get active outside the house, but staying at home doesn’t mean being a couch potato. Any form of moderate-intensity activity will count towards your daily exercise target.
Remember to exercise safely, and always warm up before any strenuous activity. Stretch your muscles gently and jog on the spot for one to five minutes (depending on your fitness level) to raise your body temperature and prepare your body for exercise.
Don't forget to cool down by gently stretching your muscles afterwards.
Dancing
Dance as a leisure activity is increasingly popular among all age groups. It’s fun and sociable and there’s also a creative element to it that appeals to many people. It’s an aerobic activity, which improves your balance and co-ordination. It’s suitable for people of all ages, shapes and sizes.
All you need is a great tune. See our Let's Dance with Change4Life website.
Exercise DVD
There's plenty of home workout material available, from aerobic-type exercises to dance and yoga sessions. Where a few basic skills are necessary, such as with yoga, it’s advisable to attend a few classes at your local centre before you go it alone.
Exercise gear
Invest in one piece of equipment, such as an exercise ball, bike or treadmill. This will help you get the workout you need. You can even exercise while watching your favourite TV programme.
Household goods
You can use objects around the house to get fit. You could try lifting cans of food to build your upper-body strength. Climbing stairs is a great exercise as it strengthens your leg muscles and gets your heart rate up.
Calisthenics
There are lots of exercises you can do on the spot. Use an exercise mat and try doing lunges, leg raises and crunches. Make sure you learn how to do these exercises properly before you start or you may injure yourself.
Household chores
Performing four or more household chores a day can help you lose weight, tone up, and keep fit and healthy. The key is to take advantage of every movement.
Make a conscious effort to contract your stomach muscles (it's like a stomach crunch without having to do the action of a crunch), keep your knees slightly bent and maintain good posture throughout.
Swimming
Swimming is the third most popular type of exercise after walking and running. There’s probably a pool near your home or workplace. Most pools offer lessons if you’re a beginner or if you want to improve.
Swimming works the whole body and is a great way to tone up and get trim. Doing a few lengths involves most of the muscle groups and, if you increase the pace, you’ll get an aerobic workout too. Swimming can also help you lose weight if you swim at a steady and continuous pace throughout the session.
Some people may feel self-conscious about wearing a swimsuit, but going to the pool with friends or family is a good way to build your confidence. You could join a swimming club, or sign up for pool workout sessions such as aqua aerobics.
Bowling
Activity doesn't have to feel like a workout - a regular trip to the bowling alley with friends or family is a great way of getting up and about and beginning to build more exercise into your life.
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