how to stay active at home

The benefits of physical activity are well known; physical activity enhances cardiovascular health and mental health and helps lower the risk for several other important health problems.

Regular physical activity may decrease depression and lower your risk for obesity, heart disease, type 2 diabetes, and certain types of cancer

One of the best things you can do for both your physical and mental health is to make an effort to engage in regular physical activity.

It might require a little creative thinking and self-discipline, but staying active is important for both your mental and physical health; even while staying at home, there are many ways to remain active that will help you achieve your goals.   

We provide several options via our Y Fitness videos for you to select that best meet your in-home needs. You can enjoy the video classes as well as the different resources for seniors, which are a fun way to stay involved.

Here are some ideas: Go for a quick walk, try bodyweight exercises such as push-ups and squats, and use steps around your home.

How to Stay Active at Home? – A Detailed Guide

Our Mind-Body Exercises and Bonus Yoga Videos are great for improving posture, building muscles, and stress relief. If you have the energy, practicing yoga, pilates, or tai chi has many health benefits beyond helping with your balance. 

It is hard for individuals to maintain regular physical activity because of various environmental factors, such as a lack of space or time to exercise or motivational factors.

Improving flexibility may enhance the overall physical performance of other types of exercises. Strength and stamina capacity will decline, as well as metabolism, over time. 

This, combined with decreased physical activity, will cause weight gain, which, over the long term, increases our risk for chronic health conditions such as cardiovascular disease.    

Small, attainable goals will motivate you to continue onward rather than one long-term, unattainable goal. If you are feeling motivation flagging, reach out to a friend or family member who has a similar goal in order to get you moving more.  

i). Dance it out 

One of the most fun ways to do at home to let go of that stress is to dance. Whether it's early dawn or post-work, turn up that music and dance it out. 

ii). Clean Your House

What better way to stay active than cleaning your bedroom or house? Sorting your laundry and cleaning up the floors brings a certain kind of calmness. 

iii). Indulge in Yoga

Indulge in Yoga

Another effective way to stay active at home is to put down your yoga mat and relax your body. You can choose to do asanas and physical exercises, or even breathing exercises. Either of them makes you calm and gives a sense of freshness. 

iv). Walk more often

Walk around your house. Whether you’re reading a book, talking on the phone, or making a to-do list. Listen to your podcasts while taking a walk. 

v). Stretch it out 

Stretching leads to better flexibility of the body. It not just improves your muscle blood flow but also decreases your risk of injuries. It is also important to focus on mindfulness while you’re stretching. This practice gives your mind a break. 

vi). Move while cooking 

A bit of groove while frying those potatoes or baking a cake makes the activity more fun and lets you be super active. So move as much as you can.

vii). Sneak in some cardio

Cardio exercises are best for burning calories. The best part of cardio is you do not need a lot of equipment. You can always take a cardio break at home. Some of the best cardio exercises to do at home are

  • Skipping 
  • Arm Circles
  • Squats, and much more.

viii). Get a pet 

Having a pet ensures that you’re always active. When you take them for a walk, chase them around in the yard. Getting a pet enhances your overall mood and lets you be active at home. 

ix). Plan a Balcony or a Terrace Garden 

Plan to make a balcony or a terrace garden. Gardening is a revitalizing activity that involves a lot of physical effort, stooping, bending, and digging. Sweat it out as your garden blooms. 

x). Workout in Bed 

It might not sound fun, but workout in bed is a thing. So, it’s okay if you want to stay in your bed a little longer in the morning. Shake off your legs and start the refreshing activity right on the bed. 

Some of the exercises that you can do on the bed are 

  • Supine leg marches 
  • Reverse crunches
  • Straight leg lifts 
  • Modified handstand pushups and much more. 

xi). Blend Exercise with TV Time 

TV time can turn out to be really fun when you blend it with light forms of exercise. You can do these in between advertisements. Choose exercises like jumping jacks, pushups, etc. You can also try an exercise bike in front of the TV. This will help you not be a couch potato and will help you remain active throughout the day.

xii). Meditation 

Meditation helps you calm your mind, leading to a better active life. Meditation is highly encouraged for better mental and emotional health. Start your day with a good mindful meditation session. 


Whether it is an early morning exercise to get your juices flowing or a post-work jog on the treadmill, building exercise into your routine can keep you on track. 

At-home cardio exercises can help to get the heart pumping and the oxygen flowing, helping to keep you fit and moving. Home cardio Cardiovascular exercises, or simply cardio, often synonymous with aerobics, work by raising the person's heart rate.    

Examples of cardio exercises include running in place, jumping jacks, lunge jumping, and skipping. For some, participation may occur with in-home exercises, including jumping jacks, hill climbers, and a series of weight-training exercises.

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Oliver Nelson

Oliver Nelson is a New York based Health Specialist Writer who completed his graduation from Syracuse University back in 2015. His writings were published in the top Healthcare brands in the United States.

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