No Gym? No Problem.

You don’t need a gym to build strength and get more exercise. Start small and work your way up—your body will thank you for it.

Get Stronger, Live Longer.

We all naturally lose muscle mass as we get older. By doing exercises that build muscle, we help our bodies:

  • Increase metabolism and burn more calories
  • Build strong bones
  • Manage everyday activities as we age
  • Improve brain power
  • Reduce the effects of many chronic conditions such as:
    • Arthritis
    • Back pain
    • Obesity
    • Heart disease
    • Depression
    • Diabetes

Make a Muscle!

Want tips on how to make your muscles stronger? For an at-home workout, pick four of the exercises below. Do each exercise 8-12 times, then rest for a few minutes. Then do each exercise 8-12 times again. If you have pain or shortness of breath at any time, stop and consult a doctor.

Hips and Legs

Air Squats

Follow the steps below to learn how to do air squats.

  1. Stand with your feet apart a little wider than your hips. Point your toes out a little bit and let your arms rest at your sides.
  2. Tighten your abdominal muscles and stretch your chest by gently pushing your shoulder blades towards each other.
  3. Bend your knees slowly while you push your butt and hips out and down as if you are sitting down into a chair. Keep your head, shoulders, knees, and ankles in a straight line.  Keep your feet flat on the ground.
  4. Lower your body until your thighs are parallel to the ground. Keep your knees pointing out. As you go lower, raise your arms and hold them straight in front of your chest.
  5. Raise your body, and lower your arms back to your side. Repeat.

Scissor Kicks

Read the steps below to learn how to do scissor kicks.

  1. Lie down with your back pressed against the floor. Place your arms at your side with your palms facing down. Keep your arms in this position.
  2. Bend your knees a little and lift your legs up so that your heels are about 6 inches off the ground.
  3. Lift your left leg up to about a 45-degree angle while lowering your right leg until your heel is about 2-3 inches from the ground.
  4. Switch movements by raising your right leg up and lowering your left leg. Breathe normally and repeat.

Walking Lunges

Read the steps below to learn how to do walking lunges

  1. Stand upright with your feet together and take a step forward with your right leg. 
  2. Lower your hips toward the floor by bending both knees at 90-degree angles. The back knee should point toward but not touch the ground and your front knee should be directly over the ankle.
  3. Press your right heel into the ground and push off with your left foot to bring your left leg forward so you are standing upright again.
  4. Step forward with your left foot and repeat step 2. 
  5. Press your left heel into the ground and push off with your right foot to bring your right leg forward. 
  6. This completes one rep. Repeat steps 1 – 5 for the desired number of reps. 

Toe Lifts

Build strength in your calf and leg muscles. Always hold on to a chair, railing, or counter. Get lifting!

Arms, Shoulders, and Back

Traditional Pushup

  1. Face the floor with your weight balanced on your hands and feet. Place your hands about as far apart as your shoulders and keep your body stiff and straight.
  2. Lower your body until your chest nears the floor and raise yourself back up.
  3. Breathe out on the way down, and breathe in as you come back up. Move in a slow and fluid manner.

Modified Pushup

Read the steps below to learn how to do a modified push up.

  1. Come to the ground on your knees. Tighten your abdominal muscles and keep your back straight.
  2. Put your hands on the ground in front of you, directly below your shoulders. Cross your feet behind you in the back.
  3. Lower your chest toward the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. Hold for a count of one.
  4. Push yourself back up by straightening your arms.
  5. Breathe out on the way down, and breathe in as you come back up. Move in a slow and fluid manner.

Bicep Curls

Build those arm muscles. If you don’t have weights, use cans from your pantry. Try it!

Overhead Press

Build strength in your arms, upper back and shoulders. Get moving!

Superman

This is good for your back muscles. It’s harder than it looks! Break a sweat!

Abdominals

Sit Ups

Work your ab and core muscles. Get stronger!

Step It Up

If you’re ready for more of a fitness challenge, there are lots of free workouts you can do that don’t require any special equipment. Search online for at-home workouts, or click on the links below for full-body workouts. Be sure to ask your doctor before starting a new exercise routine.

Choosing a Workout Video

  • Start by looking for videos that say “Beginner” or “Easy”.
  • Make sure the trainer has experience.
  • Watch the video first to make sure you like the trainer and routine.
  • Look for videos that offer easy and hard versions of the same exercise. Start with the easy version and work up to the hard one.
  • When you find a trainer you like, look for other videos by that same person.
  • Before you start, make sure you have enough space to do the activities in the video. Get any supplies you might need (such as a towel or weights).
  • Don’t worry if you can’t do everything. Just do your best and have fun! It will get easier the more you do it!

Mom tip

“I love these workouts and so does my son. He will do it with me for as long as he can and then he cheers me on. This is a great way to work out and spend time with the kids.” –Ellen

 

Be Active at Home

You don’t have to go to the gym to exercise. Learn how to be more active at home.