Setting up a home fitness program doesn’t have to be complicated, but there are a few steps you can take to ensure you’re successful, and of course, safe. What’s step one?
“Make sure your program includes full-body exercise,” said Danyelle Schott, Certified Personal Trainer, Yavapai Regional Medical Center’s (YRMC’s) Pendleton Center West in Prescott. “That means incorporating both weight-bearing and aerobic exercise into your home fitness program.”
There are lots of home friendly options, including:
- Aerobic Exercises—Jumping jacks – regular or modified, as recommended by Schott – or marching and jumping rope are all good forms of aerobic exercise you can do at home. If you have stairs, you can walk them, too (remember to hold the rail).
- Weight-Bearing Exercises—Examples of weight-bearing exercises include squats, sit-to-stand from a chair, pushups and planks. During her YRMC Healthy Conversations presentation (video below), Schott shares tips on how you can modify these exercises for your fitness level.
Set Your Goals … Track Your Progress
“I tell people that their goal should be to raise their heart rate every day for at least 30 minutes,” Schott said. “A starting point would be doing this twice a week and gradually building to 30 minutes.”
Which brings us to the importance of tracking your progress. It’s good to know where you started in order to appreciate your progress and stay motivated. There are plenty of apps available to help you track your workouts. There’s also nothing wrong with the low-tech approach of logging your daily workout information – number of reps and times – onto your computer or paper calendar.
You can build your strength without a costly set of weights by doing “bodyweight” exercises. Squats, pushups and lunges are examples of bodyweight exercises that allow you to focus on form without adding resistance. You’ll get stronger with these and work multiple joints and muscles all at the same time.
If you want to add weight, Schott outlines common household items you can use in her presentation. She also highlights home fitness workouts using a chair.
If you live and exercise alone, Schott recommends finding a fitness friend.
“You can get together virtually with Zoom or Skype while you work out,” she said. “This will keep you accountable and safe. Also, always keep a phone and chair nearby in case you’re injured while exercising.”
Fitness Resources, Training and Classes!
Download and print this Living Room Workout tip sheet that Schott highlights as a guide for your home fitness plan. You can also contact YRMC Community Outreach to request the chair exercise pamphlets Schott recommends in the video. Reach us by email (firstname.lastname@example.org) or by phone at (928) 771-5738.
If home fitness isn’t for you, YRMC’s Preventive Medicine and Wellness teams in Prescott and Prescott Valley offer personal training from experts, like Schott. There are also a variety of fitness classes including SilverSneakers®, Silver&Fit® and Renew Active™.
Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or checkout our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect (scroll to the bottom of the page).