Although regular workouts at the gym and two-mile runs boost cardiovascular health and improve mental outlook, brief, low-impact exercises throughout the day can also offer a world of benefits, including more stable blood pressure. A 2022 study published in JAMA Internal Medicine estimated that approximately 110,000 deaths per year could be prevented if U.S. adults aged 40 to 85 increased their physical activity by just 10 minutes of exercise a day. Greater benefits were associated with the addition of longer periods of exercise—approximately 210,000 preventable deaths with 20 minutes of exercise, and about 270,000 with 30 minutes.

“While we love working out at the gym, some days we’re too busy. The most important thing is that we keep our bodies moving every single day, and adding some exercises at home will also help keep our bones and muscles strong,” says personal fitness trainer Hannah McDonald, co-owner and manager of Complete Fitness LHP, in Lighthouse Point, Florida, adding, “Always listen to your body. It’s always better to start a little slow until you know how your body responds.”

 

No-Fuss Fitness

Getting in some moves at home can be fun and doesn’t require sophisticated equipment. Bags of rice, half- or full-gallon jugs of water and cans of food can replace hand weights. Towels, rope or clothing suspenders can double as resistance bands. Activities such as light-to-moderate housework and gardening prompt us to bend, squat and work with our hands. Low-impact practices like tai chi, yoga, Pilates, walking, swimming, recreational dance, rowing and cycling can also provide effective, short workouts without stressing the joints.

Modern sedentary lifestyles and busy schedules demand flexibility, and “movement snacks” can help us stay in condition—a few calf raises and shoulder rolls while waiting for water to boil, wall pushups between Zoom meetings or towel stretches for arm tone after stepping out of the shower. Although McDonald values traditional workouts for specific performance goals, she believes in the power of movement snacks to reset a person’s metabolism, which often shuts down during prolonged sitting.

“You can do most low-impact exercises in moderation every day,” says Bruce Boyd, a wellness coach and owner of 4 Infinite Life Center, in Dallas, Texas. “Doing single moves and engaging muscles several times a day can help boost metabolism. It can also increase energy and diminish afternoon slumps.”

 

Get Moving

Boyd recommends the following exercises.

•   Single Leg Curl and Press: Balance on one leg while holding full, 24-ounce water bottles. Combine a bicep curl with an overhead shoulder press using both arms simultaneously or alternating them. This exercise enhances core stability, balance and strength. Aim for three sets of eight to 12 repetitions per leg.

•   Low Lunge Arm Swings: While holding a low lunge, with the back knee on or off the ground, bend the elbows at 90 degrees and mimic a running motion by alternating arm swings. Can be done with or without canned goods in hand. This exercise combines lower-body strength with upper-body mobility and core stabilization. Aim for a timed set of 20 to 30 seconds or 10 repetitions per side.

•   Chair Squats: Stand with your back in front of a sturdy, non-rolling chair positioned against a wall. Slowly lower the hips to lightly touch the chair before standing back up. To intensify the workout, hold canned goods. Repeat for 30 seconds to one minute every couple of hours. This exercise improves balance, mobility and lower-body strength.

McDonald suggests the following fun workouts.

•   Mopping to Music: Put on some fun music and grab a mop. Pretend to mop or mop the floor with intention by emphasizing sweeping and scrubbing motions. Go a bit faster to get the heart rate up a little.

•   Laundry Detergent Workout: For bicep curls, stand straight, engage the core and slowly curl the detergent jug. For triceps, stand straight with the core engaged and hold the laundry detergent jug overhead with both hands, then slowly lower it behind the head before slowly extending the arms upward once again. For squats—if knees are healthy and able—hold out the detergent jug in front with arms slightly bent, then slowly bend the knees to form a 90-degree squat. Hold for a few seconds, then repeat. Aim for 10 to 15 repetitions for each exercise. If a full jug is too heavy, begin with a smaller water bottle or can.

•   Squats: Stand two steps from a wall and press the back against it with feet hip-width apart. Slowly slide down the wall until it feels like sitting in an imaginary chair, while keeping the lower back firmly against the wall. Hold for 20 seconds, or a full minute if legs are strong enough. Repeat three to four times with a one-to-two-minute rest in-between.

 

Zak Logan is a freelance health writer dedicated to natural living.

Related Articles: