One of the best gifts you can give yourself is the gift of exercise. Just 30 minutes of exercise a day can:

 

• Lower your risk of heart disease
• Help you maintain or even lose weight
• Help you control your blood sugar
• Improve your coordination, which will reduce your risk of a fall
• Strengthen your bones
• Improve your mood

 

And, the great news is that you don’t need expensive equipment or a gym membership to exercise. There are lots of exercises that you can do at home without equipment. 

 

Upper Body Exercises You Can Do At Home Without Equipment

 

Push-ups 

Push-ups are great because they are a complete muscle-building exercise. They work your triceps, pectorals, deltoids, and core. Push-ups are also easy to modify. You can do them on your knees or even against a wall.    

 

Tricep Dips

Tricep Dips are a great exercise you can do using your own body weight. All you need is a chair.

 

Lower Body Exercises You Can Do At Home Without Equipment

 

Squats

Squats are a great exercise because they work so many different muscles. And, if you are new at squats or need a little extra help doing them, you can always use a chair to help with your balance. 

 

Bridges

Bridges help strengthen your glutes, but they also have another benefit. Doing them on a regular basis can help with lower back pain. 

 

Lunges

Lunges not only work your leg muscles, but they can also help you improve your balance. 

 

Wall Sit

The wall sit gives you a lot of bang for your buck because it works your entire lower body. 

 

Calf Raises 

Calf raises work, you guessed it, your calves. If you want to achieve a wider range of motion during your calf raise, try standing on something elevated, like your steps. 

 

Core Exercises You Can Do At Home Without Equipment

 

Air Swimming

Air swimming can help strengthen your postural muscles.

 

Crunches

Incorporating crunches into your exercise routine can strengthen your core muscles and even help improve your posture. 

 

Planks

Planks are even better for building a strong core than crunches are. In fact, planks are essential for improving core strength and stability.

 

Cardio Exercises You Can Do At Home Without Equipment

 

Jogging

Jogging is a great way to get your cardio in, but it can also help you maintain your muscular efficiency. 

 

Walking

Walking is amazing for your body and your wellbeing. Just 3.5 hours a week of brisk walking can significantly lower your blood pressure. Walking is also easier on your joints than running or jogging.  

 

Get Some Cardio In By Doing Chores

 

Did you know that performing simple household chores can help improve your health? In fact, according to AARP, “one of the world’s largest studies on physical activity has found that doing household chores can be just as effective as running or working out when it comes to cutting your risk of heart disease and extending your life.” The key is to keep moving, so sweeping, vacuuming, cleaning, and even gardening are all great ways to get some exercise in while doing your household chores.