Including an exercise routine, however simple, is a way to improve body conditions and lead a healthier life. However, many find themselves in a busy and busy life, with little time left to attend a gym. In addition, extraordinary situations such as the coronavirus pandemic can make it impossible for professional establishments to function. Therefore, setting up a gym at home is a more accessible way to include these practices in your daily life. They can be accessible and involve easy-to-store equipment, suitable for small apartments.
Benefits of an exercise routine
With an increasingly busy life, excluding exercise from our routine is more and more common. However, giving up these practices also means divesting their benefits. According to the Ministry of Health, physical activities and body practices are important allies of health and well-being, listing the following benefits:
- Strengthening of bones and muscles;
- Improvement of muscle and cardiorespiratory conditioning;
- Reduced risk of cardiovascular disease, diabetes, osteoporosis, fibromyalgia, some cancers, among other diseases;
- Improvement of mental health and mood;
- Stress reduction;
- Control of blood pressure and blood sugar levels;
- Improvement in depression;
- Increased self-esteem and sense of well-being;
- Increased life expectancy;
- Improved sleep quality;
- Weight control;
- Maintenance of autonomy in daily activities and prevention of the risk of falls for the elderly.
These benefits can be achieved with about 1 month of activities and regular physical exercise is indicated for individuals of all ages. However, the ideal is for the elderly and people who have cardiovascular problems to consult a doctor before starting the new routine and opt for low-impact activities. In addition, young people under the age of 12 should prefer activities such as dancing or playing sports such as football or martial arts.
How to set up a gym at home
Setting up your own gym at home can be quite simple. This process does not require large spaces, since the market offers portable and compact equipment, and can be uncomplicated and include easy-to-store equipment, suitable for small apartments. Devices such as pilates balls and elastic bands are great options for those who want to exercise at home, but do not have much space. They help with exercises that use the weight of the body and find many followers, especially in times like the pandemic. For that, it is enough to have cabinets, niches or partitions that allow to store the equipment at the end of the activities.
In addition, equipment is available that allows you to carry out various activities on a single machine. Although more robust, these devices can be accommodated in the corner of any room and allow you to work on different areas of the body.
In addition, some points must be evaluated to set up your own gym at home:
Define your goals
When starting to practice physical activities, remember that different people have different goals. Therefore, a person’s exercise routine may not be ideal for their purposes and so it is important to keep them in mind before starting. Many want to lose weight or just improve body resistance, or gain muscle mass. Regardless of your objective, it is important that they are defined before the purchase of the devices since only then is it possible to decide which practice best suits your needs.
Choose a location in the house
After deciding the results you want to get from practicing the exercises at home, it is important to define which place in the house will be used to perform the exercises. You can turn an unoccupied room into a Fitness Room, for example. In addition, it is possible to position the devices in a corner of the room or your bedroom, and if you have an outdoor area, outdoor gyms are always a good option. For the latter, exercising outside the home can be a greater incentive.
Define the devices
When you define your goals and the space at your disposal, it’s time to buy the equipment. They can be simple devices like the Elastic Band, widely used as a tensioner for activities that use the strength of the body itself. It does not take up much space and can still be stored in a drawer at the end of the activity. Like her we can also mention the yoga mat and the pilates ball.
If your goal is to gain muscle mass or lose weight, investing in devices similar to those of professional gyms may be the best option. To this end, since the beginning of the covid-19 pandemic, many establishments are providing rental equipment such as treadmills and stationary bikes. This can be a good way to test equipment and see what best suits your routine and needs.
Make the environment pleasant
Physical exercise can be an unpleasant task for some. Leaving sedentary lifestyle aside is a challenge, but when these practices become routine, the levels of endorphins in the body increase and activities become pleasurable. However, to start your journey in practice, building a pleasant environment is a very important step.
Closed and poorly ventilated environments, for example, can be uninviting. In addition, during intense physical activities, our body demands a lot from the respiratory tract and for this reason natural sources of ventilation are of paramount importance.
How to start exercising at your home gym
Regardless of your goals for starting physical exercise, it is important that medical examinations are performed. This clinical evaluation verifies the condition of the joints and cardiac conditioning, being very important especially for those who spent a long time without practicing any activity. For these, it is important for a health professional to determine if there is any exercise that is not indicated, in addition to the ideal intensity for the practice and if there is a need for the accompaniment of a physical therapist or physical trainer.
In addition, starting physical activities can be very difficult for people who are not used to it. This moment can be marked by extreme fatigue and muscle pain and therefore the recommendation is that initially light exercises are performed. The ideal is that the exercises are performed 3 to 5 times a week respecting the rest intervals.
Simple exercises to include in your routine
Including physical exercises in your routine is a practice that has many benefits and can be performed in a home gym. However, it is important that the activities are done correctly and respecting the limits of those who practice it. For this, we have separated some simple exercises that can be performed at your residence:
Using the elastic band
This equipment is widely used for activities such as squats, strokes and push-ups. For paddling with the stripe, use a handle or other secure location. Stand in front of the part stuck with your arm extended, hold the band with one hand and take a step back while stretching the band. Do a squat and pull the equipment towards your chest. The movement is similar to that of athletes who practice rowing.
Using a fixed bar
This activity is on the list of those that use their own body weight to strengthen their muscles. Push-up on the bar is a basic exercise for any sportsman and consists of performing push-ups with the support of a bar. It is necessary to keep an eye on the positioning of the body, keeping it straight.
Using suspension strips
This equipment is nothing more than two strips that can be hung on a door. The suspension straps allow any body lifting exercise to have its intensity increased. Their storage is easy, as they also fit in drawers and cabinets. They can be used to practice the so-called “suspended board”. This exercise requires the practitioner to stay in the traditional position of the board, but with the feet suspended on the belt.
Using a yoga mat
An increasingly common practice in the routine of those who opt for intense activities, but of low impact, yoga can be practiced at home and requires only a mat of its own. With different modalities, yoga can be used to work flexibility, in addition to performing aerobic and breathing exercises.
Home gym: a simple way to exercise
The practice of physical activities is recommended by all health agencies for its diverse benefits. However, commuting to a professional gym can be a challenge and home gyms are the solution. Requiring little maintenance, the important thing is to evaluate your needs, objectives and the spaces that are at your disposal. In addition, it is important to make a medical appointment before starting the practices as there may be impediments to its performance.
Some condominiums have gyms that can be used by residents. However, this is not the only option, you can purchase a property and transform one of the rooms into a space reserved for your home gym. You can search for your property on our website and filter your needs to find the ideal one.