INTRODUCTION

Staying physically active does not require a gym membership or expensive equipment. Many effective exercises can be done at home using only your body weight. These simple movements help improve strength, flexibility, and overall health at no cost.

1. Bodyweight Squats

Squats strengthen the legs, hips, and core. They also support joint mobility and everyday movements like sitting and standing. Start with small sets and increase gradually.

2. Push-Ups (Modified or Standard)

Push-ups work the chest, arms, shoulders, and core. Modified push-ups on the knees or against a wall make this exercise accessible for beginners.

3. Planks

Planks strengthen the core and support better posture. Holding a plank for short intervals improves stability and reduces the risk of back discomfort over time.

4. Lunges

Lunges improve balance and leg strength. They also engage the core and help support healthy movement patterns.

5. Chair Exercises

Using a sturdy chair, you can perform step-ups, seated leg lifts, or triceps dips. Chair-based exercises are useful for beginners and those with limited mobility.

6. Stretching and Mobility Movements

Simple stretches improve flexibility, circulation, and joint health. Gentle stretching helps reduce stiffness, especially after long periods of sitting.

7. Consistency Over Intensity

Short, regular exercise sessions are more effective than occasional intense workouts. Even 15–20 minutes a day can provide noticeable health benefits.

Conclusion

Home exercises are a practical and affordable way to stay active. By using bodyweight movements and simple routines, you can support strength, mobility, and overall health without spending money or leaving your home.