No Gym No Problem – Gym Equipment Substitutes found at home

COVID-19 has well and truly kicked into play however, during these times it is important to maintain strong mental and physical health. With a vast majority of group-based exercise sessions been put on hold looking for alternative ways to stay active is essential.

These changes to your everyday routine don’t mean you have to change your usual physically active lifestyle. Instead, look for options that may be available around your household. Bodyweight exercise are limitless, and you most certainly can do a full body workout within the comfort of your own home. Utilizing household items to replace the usual gym equipment, will allow you to complete most of your usual gym-based exercises. Although you may not have your usual weights you can compensate for this by increasing the volume of exercise e.g. the number of repetitions or sets.

Gym Equipment Substitutes:

  • Dumbbells or kettlebells – milk cartons or shopping bags
  • Weighted vests or dead balls – backpack filled with books or other household items
  • Broomstick – assist in balance work
  • Box or step up – household chair

Those with chronic conditions such as diabetes, Parkinson’s, osteoarthritis, osteoporosis must ensure they stay as active as possible to limit any potential side effects. Exercise regimes can easily be transferred into your home environment and may include transitions such as.

  • Diabetes – Daily walks at home or around the block, body weight exercises
  • Parkinson’s – Shadow boxing, strength and balance work
  • Osteoarthritis – Home based resistance training
  • Osteoporosis – Home based impact exercises, home based resistance training.

It is important everyone stay’s as active as possible through these difficult times, ensuring to adhere to the following guidelines.

General Guidelines (18-64s)

  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300mins of moderate intensity exercise or 75 to 150mins of vigorous intensity exercise per week

General Guidelines (Over 65s)

  • Aim to be physically active every day. Any activity is better than none.
  • Focus on activities that improve your strength, balance and flexibility
  • Complete at least 150mins of moderate intensity or 75mins of vigorous per week
  • Reduce time spent sitting or lying, break up long periods of not moving with some activity

Please if you have any questions regarding exercise programs during these times, get in contact with one of our friendly staff members who can assist you with all your needs. Click here to view some home-based exercises.

Cameron Galati

Accredited Exercise Physiologist (AEP, AES) (ESSAM)