How to Stay Fit at Home

Co-authored by Shira Tsvi and Jennifer Mueller, JD

If you don't have time to go to the gym, can't afford a gym membership, or just lack the motivation, you're not alone. There are a lot of people who can't get to a gym on a regular basis. Fortunately, there are plenty of ways you can stay fit at home by working little exercises into your everyday life. If you maintain a healthy diet and stay active, you'll find you have more energy and an improved quality of life.^{[1]
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Expert Source

Shira Tsvi
Personal Trainer & Fitness Instructor
Expert Interview. 7 January 2020.}

Method 1

Method 1 of 3:

How to Work Exercise into Everyday Life

1
Wear workout clothes at home. When you're not getting ready to go out anywhere, put on clothes that are suitable for exercising. They'll keep exercise at the forefront of your mind and may encourage you to work a little harder.^{[2]
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- Wearing workout clothes also means if you have 5 or 10 minutes to do a short workout, you're ready to go.
2
Incorporate strength training when putting away groceries. Instead of putting a milk carton straight into the fridge, use it as a weight and do a few bicep curls, or lift it over your head a few times. Switch and do the same thing with the other arm to prevent muscle imbalances.^{[3]
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- Canned goods are also good for doing bicep curls or straight-arm lifts with a little resistance. Hold a can in each hand, then extend your arms out to your sides even with your shoulders. Lower your arms down to your sides on an exhale, then raise back up as you inhale. Do 10 repetitions. You can also extend your arms in front of you and do forward lifts.
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3
Take short fitness breaks when sitting. Whether you're working on your computer or watching television, get up and move around for 5 to 10 minutes for every hour you sit. Pace around the room, or do 10-20 jumping jacks.^{[4]
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- If you're watching TV, get up and do quick exercises such as jumping jacks, push-ups, or crunches during commercials.^{[5]
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  Expert Source
  
  Shira Tsvi
  Personal Trainer & Fitness Instructor
  Expert Interview. 7 January 2020.}
- If you invest in a stability ball (available online or at sporting goods stores), sitting on that instead of on your couch while watching TV is a good way to passively strengthen your core. During commercials you could do stability ball exercises.^{[6]
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  Expert Source
  
  Shira Tsvi
  Personal Trainer & Fitness Instructor
  Expert Interview. 7 January 2020.}
4
Crank up the pace on chores. Sweeping, vacuuming, dusting, even making the bed all burn calories. Play some energetic music and increase your intensity to really get your heart rate up. Not only will you get in a little exercise, you'll also maintain a clean home.^{[7]
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- For example, you can burn between 200 and 300 calories cleaning your bathroom. Plus, scrubbing the tub is a great way to tone your arms and shoulders.
- Just 30 minutes of making the bed will burn 130 calories – about what you'd burn if you ran on a treadmill for 15 minutes.
5
Pace when you're on the phone. If you spend time on the phone, you can use that time to get in a little exercise. Invest in a hands-free headset if you don't already have one, and pace around the room as you talk.^{[8]
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- Many smartphones have built-in activity apps that will also monitor your step count. Use these to see how many steps you're getting in each day. Try to add a few hundred steps each week to gradually become more active. Set a goal for how many steps you want to achieve, then challenge yourself to meet or beat that goal.
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Put on your favorite music and dance. Dancing can be an intense cardiovascular workout that gets your heart rate up and your blood pumping. Use slower songs to warm up, then switch to some faster-paced dance music.^{[9]
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- You can also play music videos from sites such as Vimeo and YouTube and try to mimic the dancers in the videos. But you don't have to be a professional dancer to have fun moving to the music and improving your overall fitness at the same time.

Method 2

Method 2 of 3:

How to Maintain a Healthy Diet

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Start a food diary to keep track of what you eat. Write down everything you eat throughout the day, then go through your diary at the end of the week and get nutrition information for the foods you ate. You can total the calories you ate each day and figure out how to improve your diet and make healthier choices.
- The USDA has an online food tracker available at https://www.supertracker.usda.gov/. You can create an account for free and enter your personal information to get a customized nutrition guide with sample meals. The tracker also allows you to look up the nutritional information for more than 8,000 different foods.
2
Eat at least 3 well-balanced meals a day. Balanced meals give you all the nutrients you need to help you stay fit. Choose lean protein, whole-grain breads and pastas, and plenty of fruits and vegetables with every meal.
- The easiest way to make sure your meals are balanced is to eat a rainbow of foods at every meal. Mix it up with blue or red berries, which are high in anti-oxidants, and add greens like spinach and kale. Round out a salad with red and yellow peppers.
- Beans and peas are good vegetable sources of protein.
3
Cook large meals on your day off. You can still eat healthy even if you have limited time or energy to cook. On weekends or when you have a day off, cook 6 to 8 servings of something healthy and simple that you enjoy eating. Save the extra servings to eat throughout the next week.^{[10]
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- If you don't have much experience cooking, search for simple recipes online or get a cookbook for beginners with recipes that only require 3 or 4 ingredients. You can always add to them as you get more proficient. Try to learn 4 or 5 recipes that you can cook quickly and easily.
- Always having healthy meals ready will help you resist the urge to order takeout or get fast food if you're hungry and don't feel like cooking.
4
Keep healthy snacks available at all times. If you find yourself idly reaching for potato chips or cookies, try slicing some cucumbers, carrots, and celery to have on hand when you want something to munch on.^{[11]
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- Nuts, raisins, and fruit are also nutritious snacks that can help stave off hunger between meals.
- If you're prone to having late-night snacks, try brushing your teeth after dinner. Your mouth will feel clean and it may help remove that temptation.^{[12]
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  Research source} You could also do an activity that keeps you away from food, such as taking a long bath, playing a board game, or engaging in a hobby.
5
Take the stairs whenever possible. As long as you don't have any joint problems, skip elevators and take the stairs to reach higher floors. Stair climbing is one of the most intense exercises you can do, and you'll burn significant calories as well as improving your cardiovascular strength.^{[13]
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- Pace yourself if you're going up several flights of stairs, so you aren't winded and sweaty by the time you reach your destination. If you've just got one short flight of stairs, on the other hand, try running up them as fast as you can.
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Drink water instead of soft drinks. Having 8 to 10 glasses of water a day will keep you well-hydrated, which is essential for your overall health and fitness. Keep a water bottle with you at all times, and limit your consumption of coffee and tea, which can be dehydrating.
- If you want to drink fruit juice, choose a juice with no added sugar.

Method 3

Method 3 of 3:

How to Live a Healthy Lifestyle

1
Find opportunities to walk. Throughout your day, walk rather than ride or drive when you can. If you drive somewhere, park at the far end of the parking lot and walk to the building to get some extra steps in.^{[14]
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- For example, you could walk around the building when you're waiting for an appointment, rather than sitting in a waiting room flipping through a two-year-old magazine. Typically if you tell the receptionist you're going for a walk, they'll let you know about how long it will be.
2
Get a good night's rest. Getting at least 7 or 8 hours of sleep each night can help lower your stress levels and improve the functioning of your immune system. You'll also likely find that your productivity during the day will improve since you'll think more clearly and find it easier to concentrate.^{[15]
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- While you sleep, your brain releases chemicals that affect your heart rate, blood pressure, metabolism, and digestion.
3
Limit alcohol and caffeine. Alcohol and caffeine can wreak havoc on any diet and exercise plan. They are also diuretics that can cause dehydration and other physical problems, particularly if you consume significant quantities on a regular basis.^{[16]
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- If you exercise regularly, eat well, and get plenty of sleep, you'll likely find that you don't need as much caffeine to get through the day.
- Sleep gives your body a chance to renew all systems and repair any damage done throughout the day.
4
Unplug from time to time. Too much screen time negatively affects both your physical and mental health. Try to go one day a week without turning on electronic devices or watching television. If you can't do it for a whole day, at least try to give yourself a few hours to unplug.^{[17]
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- You might also set aside 30 minutes to an hour each day to unplug. Put on some soft music and read a book or meditate.

Expert Q&A
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Question

What should I do at home if I have stiff muscles?

Shira Tsvi
Personal Trainer & Fitness Instructor
Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.

Shira Tsvi

Personal Trainer & Fitness Instructor

Expert Answer

Support wikiHow by unlocking this expert answer.

The RICE method is ideal if you're dealing with a minor injury. RICE stands for rest, ice, compression, and elevation, all of which will help your muscles heal. When it comes to overall muscle health, stretch daily and use a foam roller to improve your flexibility and keep your muscles strong. Many people think that stretching is optional, but it's an extremely important part of any healthy exercise routine.
Question

How do I gain healthy weight?

Community Answer

You can gain healthy weight by consuming more calories than you burn; just make sure those calories are coming from healthy sources. For example, nuts and avocados are both very high in calories, but also healthy for you.
Question

What are some ways to eat healthy?

Community Answer

See this article for tips: how to eat healthy.

Sample Exercise Games

The Bachelor Exercise Game

Survivor Exercise Game

Downton Abbey Exercise Game

Jeopardy! Exercise Game

Doctor Who Exercise Game

The Apprentice Exercise Game

Warnings

If you are currently being treated for a health condition, talk to your doctor before you start any exercise routine.

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