At the end of a long day, all we want to do is unwind, lay on the couch and watch some TV. Relaxation time is important, but sometimes staying on the couch becomes a bad habit and we become sedentary. About 80% of Americans don’t get the recommended amount of physical activity.
We face obstacles such as being too busy, not being able to afford a gym membership, getting bored with workouts, and not knowing where to start.
You don’t have to be a couch potato forever, small steps can start you off in the right direction. Determine your starting place and assess what you can realistically do. From there, you can gradually increase your workouts.
You can get a good workout at home, just steps away from your couch! Here are some exercises that can be done at home:
- Jumping jacks
- Jumping rope
- Jogging or marching in place
- Stair climbing or step-ups
Strengthening and Stability Exercises
- Plank and side plank
- Sit-ups or crunches
- Hip lift or bridge position
- Triceps dips on a chair
- Squats or chair position
- Wall sits
If you’re unsure about any of these exercises, talk with your healthcare professional or a certified fitness trainer. Choose exercises that are appropriate for your level of physical fitness and ability and rest or stretch between exercises as needed. If at-home exercises aren’t your speed, try walking. Walking is the simplest way to start and continue a fitness journey. April 5th is National Walking Day, a great day to start your journey!
Are you still sitting on the couch? Put on your shoes and move your body! Turn on your favorite music and dance. Today is the day to start on the road to better health. Remember, it’s OK to start slowly and build up to your goal. Visit https://healthyforgood.heart.org/Move-more for more tips on getting active.
Our mission is to be a relentless force for a world of longer, healthier lives. For nearly 100 years, we’ve been fighting heart disease and stroke, striving to save and improve lives. Heart disease is the No. 1 killer worldwide, and stroke ranks second globally. Even when those conditions don’t result in death, they cause disability and diminish quality of life. We want to see a world free of cardiovascular diseases and stroke.