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The Health Benefits of At-Home Exercises

The Health Benefits of At-Home Exercises

Exercise is essential for every person’s overall health and well-being. There are numerous benefits of exercising at home, including improved overall health.

With the recent changes in our lifestyles brought about by the COVID-19 pandemic, gyms and public spaces have been off-limits to the general public as part of social distancing measures.

Because of this, our daily workout routine at the gym or our usual early morning run has become a thing of the past.

Staying indoors for a prolonged period of time can definitely take its toll, which is why it’s still important to get the right amount of physical activity.

Read on to learn more about the types and benefits of exercising at home, and why it would be a good addition to your daily routine.

At-Home Exercises: The Benefits of Exercising at Home

Many studies have proven that exercise is linked to overall improvement in health and well-being.

Here are the different ways exercise can greatly impact your health:

At-home exercises can reduce the risk of heart disease

When we exercise, our muscles, heart, and lungs are doing a lot of work. Our heart becomes stronger, which is essential in order to prevent heart disease.

Exercising also improves circulation, and helps encourage the body to produce more oxygen.

Exercising improves the quality of sleep

Current studies are working towards discovering the precise link between physical activity and sleep. However, exercise has already been proven to help improve sleep quality.

Physical activity causes the body temperature to rise and plateau a few hours later, which can help you fall asleep much faster.

Exercising helps improve mood

To ease anxiety and improve mental health, exercising can truly help.

Physical activity helps stimulate the brain to release endorphins, which are hormones that can help you feel happier. Research has shown that exercise is associated with reduced tension, anxiety, and depression.

Exercising keeps you in shape

This is one of the primary reasons why people work out: to stay fit, whether your fitness goals are weight loss or toning muscles.

Exercising can help burn calories, which in turn, can help prevent obesity. Dieting can lead to loss of muscle, but exercise can help maintain muscle mass while dieting. Combined, you can even manage your weight better.

Exercising strengthens bones and muscles

As we age, our bones and muscles tend to weaken. But by incorporating physical activity into our daily routine, we can strengthen our muscles and bones.

Exercise helps slow down the loss of bone density.

You can get the same benefits at home vs at the gym. Consistency and discipline are the key factors to achieving this. Getting a full-body workout without gym equipment or trainer is completely possible.

At-Home Exercises: Where Do I Begin?

Setting up your workout routine at home isn’t as overwhelming as it looks. The goal isn’t to mimic what you do at the gym, but to be able to incorporate exercises that give you the same benefits.

The great thing about doing your exercises at home is that you have much more room to improvise. If you’re feeling particularly sore or tired on a specific day, you can change up your routine to something less intense.

Making the Most Out of The Benefits of Exercising at Home

Before selecting exercises and creating your routine, it’s best to keep the following factors in mind.

Establish Your Fitness Goals

Do you want to lose weight? Do you want to become more muscular? Or, do you simply want to involve exercise in your day to day life? These fitness goals will guide you in selecting the type of workouts you’ll be doing at home.

There are a number of exercise routines you can adopt, depending on your goals: yoga, pilates, or high-intensity interval trainings are just some of your choices.

Practice Time Management

Allocating time for an at-home exercise session can be a challenge.

This is why it’s important to consider how much time you’re able to set aside for working out. Factor in the time you’re going to use for other things like cleaning, cooking, or schoolwork.

Don’t feel so discouraged if you only have 10-30 minutes per day. Studies recommend at least 30 minutes of moderate physical activity (including exercise) five or more days a week to keep you in shape.

Keep it simple

Your at-home workout routine doesn’t need to be as elaborate as routines at the gym.

Designing a workout that involves focus on the following areas will help you make the most out of it:

  • Core, or the abs and the lower back
  • Hamstrings and buttocks, which are the backs of your legs
  • Quads, or the front portion of the legs
  • Back and biceps
  • Chest and shoulders

At-Home Exercises: Safety Tips

The pros of exercising in the comfort of your own home definitely outweigh the cons.

However, one of the major downsides of at-home exercises is the risk of injuring yourself. Without a trainer keeping an eye on you, it can be too easy to accidentally pull a muscle or overextend your body.

Here are a few ways you can prevent any injuries or accidents while exercising at home:

Never skip the warm-up

Warming up before a workout session is extremely important in order to lessen any soreness or discomfort you’ll feel after the exercises. Warm-ups will also prepare your muscles for movement.

Take it slow

Before jumping into the more intermediate workout routines, start with easier ones. Starting slow and increasing the intensity of your routines as you go will decrease the chances of getting exercise-related injuries.

Clear out the space

When setting-up your workout space, take extra precaution in making sure that the floor is dry and that there are no sharp objects on the floor. If you can, make use of a yoga mat. A yoga mat will help cushion your hands and feet and will make sure you don’t slip while you exercise.

Key Takeaways

Exercising at home has the same benefits as running or working out at the gym. At home exercises are also more convenient, and make it easier to incorporate physical activity in your daily life.

Setting goals, being consistent, and following your routine will make sure you get the most out of your at-home workout session.


Hello Health Group does not provide medical advice, diagnosis or treatment.

Benefits of Exercise https://medlineplus.gov/benefitsofexercise.html Accessed 22 May 2020 How Exercise Impacts Sleep Quality https://www.sleepfoundation.org/articles/how-exercise-impacts-sleep-quality Accessed 22 May 2020 The Mental Health Benefits of Exercise https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm Accessed 22 May 2020 Fitness Program: 5 Steps to Get Started https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269 Accessed 22 May 2020
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Written by Kip Soliva Updated Mar 24
Fact Checked by Hello Doctor Medical Panel