How to Set Up Your "Home Gym"
12+ Tips for Moving More at Home
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“I know I need to move more for my health but I just hate working out.”
This is the refrain I hear again and again from my clients.
They know physical activity is an important part of living a healthy lifestyle but they don’t like hitting the gym.
I get it. I don’t really like hitting the gym either.
Thankfully, opportunities for movement surround us all the time, no gym required.
One easy way to get moving is to make your home more movement-friendly. That way, you’ll be cueing yourself to move without necessarily even thinking about it.
Here’s my top tips for moving more at home…
01. Go barefoot
Leave your shoes at the door. Not only will it keep your house cleaner, going barefoot lets your feet move more without the cast of a shoe. You’ll get more movement without extra effort.
02. Use the floor
Want to know what the most under-used piece of gym equipment you own is? You guessed it - the floor.
Floor sitting lets your body move more than chair sitting: your legs can move into a variety of positions and your core has to work to support your torso instead of letting it rest back on the chair.
You don’t have to go completely furniture free to take advantage of the floor. Try sitting on the floor while watching TV, playing with your kids, or reading a book. As your body gets tired of one position, find a new one! There’s so many possibilities when furniture isn’t dictating the shape of your body.
©KindBody Movement, LLC
03. Move in the Kitchen
Keep a half dome in the kitchen for calf stretching while washing the dishes or chopping vegetables.
Avoid resting your hips on the counter and instead, use your muscles and your solid structure to hold yourself up. Focus on keeping your pelvis backed up over your ankles.
Consider storing frequently used items low to the ground or high up. That way, when you need to get a plate or a cup, you’ll either have to squat down or reach high for it.
Get an upper body workout by grating, shredding, mashing, and whisking by hand if you’re able to. Your body is a powerful food processor!
Use the wait times for brewing coffee, steeping tea, or microwaving to fit in a short stretch break. Try placing your hands on the counter and backing your hips up like this.
I keep a half dome in my kitchen to calf stretch while working at the counter or washing the dishes. ©KindBody Movement, LLC
04. Move in the Bathroom
A toilet looks an awful lot like a chair. And while you may enjoy resting on your throne in a shape that’s familiar to your body, your bowels move best when you’re squatting.
Use a low step stool, yoga blocks, upside down buckets, or an actual squatty potty to get your knees higher than your hips whether you’re going #1 or #2.
05. Add Texture
Since you already have your shoes off at home, get your feet moving even more by adding texture. Fill a boot tray full of smooth stones and place it on the floor in front of your sink (either in the bathroom or the kitchen).
If rocks feel too hard for your feet, lay a thin yoga mat over the tray for some cushion. You could also try something a little squishier like these foam golf balls.
©KindBody Movement, LLC
06. Add Movement Toys
Maybe you have some fitness equipment in your home already. If it’s portable, move it into the living room. When you settle onto the floor to watch TV or read a book, you might find yourself more likely to stretch with a yoga strap, roll on some therapy balls, or lounge on a cushion if they’re already close by.
07. Move in the Doorway
Each time you walk through a doorway in your home, reach your arms up for the top of the door frame. Keep your ribs down as you reach so your shoulders get more of the movement.
For bonus moves, add a pull up bar to one of your more frequently-used doorways as a reminder to get some hang time throughout your day.
Use the sides of the door frame to help you side hang (I like to do this while brushing my teeth) or stretch your chest.
Reach up and stretch through the door way. ©KindBody Movement, LLC
08. Bust the Myth of Convenience
Maybe you’re thinking that several of these ideas aren’t convenient and will just make things harder for yourself.
But the thing is, convenience doesn’t really save you time. It saves you movement.
If you’re worried about your body stiffening up as you age, these tips can help you maintain the movement abilities and ranges of motion you currently have.
What’s more, if you’re already feeling busy, it makes more sense to incorporate movement into your daily life as opposed to keeping it zoned off at the gym.
You might feel like you don’t have time to do three sets of ten squats in a workout. But if you’re keeping frequently used kitchen items on the bottom shelf, you’ll be fitting in some squats while you fix dinner. If you’re sitting on the floor instead of a chair, you’re lifting and lowering your body weight each time you stand up or sit down.
Conclusion
Sure, even if you implement all these tips and tricks, you probably won’t get the exact same effect as a workout. Instead, you’ll be adding more movement throughout your day in ways that don’t really require extra thought or time.
Once you prime your home for movement, you’ll be able to “set it and forget it.”
Don’t feel like you have to go all or nothing, either. Maybe you just start by kicking off your shoes when you come home or sitting on the floor while you watch TV. After that, get a squatty potty (your bowels will thank you) and move whatever exercise or movement equipment you enjoy to an easily accessible spot in your home so you can fit in short bursts of self-care throughout the day.