Struggling for ideas on how to exercise at home?Here are 5 great exercises for people with limited space
Every January, Google searches for terms related to working out in small spaces increase in demand. It’s clear that many of us want to be physically active this time of year, whether it’s to avoid the January gym crowds or the need to brave frigid temperatures, but many of us feel uncomfortable while exercising. We want to stay indoors. Damien McClelland, clinical director of musculoskeletal services at Bupa Health Insurance, recommends 5 exercises for small spaces to help you still feel on fire this January, no matter how compact your home is. Introducing.
walk in place
Walking in place for 30 minutes gets your heart beating faster, oxygenates your blood and muscles, and burns up to 200 calories. Another good thing about this workout is that you can do it while you’re at home, such as when you’re sorting laundry, watching TV, scrolling on your phone, or using your home treadmill. It’s something that can be done in different places inside.
To get the most out of this workout, be sure to wear comfortable shoes with good support for the soles of your feet and clothing that breathes. If this is your first time doing this exercise, increase your speed slowly until you get used to the movement, then swing your arms if it’s safe to do so while increasing your marching speed.
It can be helpful to track your count using a step counter and challenge yourself to increase your step count over time. Once you feel confident adding more challenge to your movements, you can try wearing a weighted rucksack.
climber
All you need for this movement is enough space to lie down facing forward. This movement works your abdominals and upper body. Keep your back straight and support your weight with flat hands and toes. Next, bring one knee closer to your chest and do the same with the other knee. Complete this rep for 30 seconds, rest for 30 seconds, and repeat.
squat
The key to getting the most out of this exercise is form. Imagine standing with your feet hip-width apart and sitting deep in a chair until your thighs are parallel to the floor. Pay attention to the position of your knees and toes. Be intentional in your movements to avoid letting your knees fall inward or over your toe line. Use your legs to push yourself up to a standing position and do as many as you can in 40 seconds.
You can hold a dumbbell or canned food in each hand with your palms facing in to increase resistance during this exercise and help burn calories. Why not try doing 10 while waiting for the kettle to boil?


burpees
Targeting your arms, chest, shoulders, abs, legs, hips, and glutes, burpees combine cardio and strength training to create a full-body, high-intensity workout. All you need is enough space to stand, plank, and jump.
First, stand with your feet shoulder-width apart. Keeping your back straight and arms at your sides, get into a squat position and place your hands in front of your feet. Put your weight on your hands and kick your legs back into a plank position. Look straight ahead.
Support your arms and legs while facing the floor, and jump by bringing your legs together in front of you and propelling you upwards. Then repeat.
mat pilates
Mat Pilates uses your own body weight to provide resistance, requiring no equipment and providing a low-impact full-body workout. This is another workout that only requires a small floor space to accommodate a mat long enough to lie on.
If you’re new to Pilates, it’s helpful to take a class to get the hang of the basic movements, from shoulder bridges to clams.
Damian commented: “During this time of year, it’s important to keep moving, even if you’re struggling to find the motivation. Moderate to high-intensity exercise is a good way to prevent colds (exercising helps keep your immune system strong) and exercise. It’s a great way to protect your body from seasonal risks such as the winter blues due to its mood-boosting effects.
“If you haven’t exercised in a while, following an on-demand session can be helpful to reduce the chance of overdoing it and getting sore. On-demand classes typically include a warm-up and cool-down to gently stretch your muscles. It’s normal to feel sore and stiff for a day or two after a workout, and it can affect you even if you’re already healthy.
However, if you’re still sore, swollen, bruised, or tender more than five days after your workout, it could be a sign of an injury. Please consult a medical professional and get tested before continuing with your exercise plan. ”