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Exercising at Home: Workout Essentials and Tips to Stay Safe
SingHealth // 01 Apr 2020

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Exercising at home can just be as effective as working out in the gym. The Department of Physiotherapy and LIFE Centre at Singapore General Hospital (SGH), share tips on how to get an efficient workout at home.​

Going to the gym may not always be possible but that doesn't mean you can't exercise effectively at home.

"Even without sophisticated exercise machines, with the right attitude and guidance, an effective workout is still possible. But you will need some essentials to begin with," says the team ​at the Department of Physiotherapy and LIFE Centre at Singapore General Hospital (SGH), a member of the SingHealth​ group. Because #healthiswealth #healthforgood

Home fitness essentials

Elastic resistance bands can be used to train the muscles of the arms, chest, shoulders and hips. It gives a similar toning effect as some gym equipment if you select the appropriate band resistance.

Many machines in the gym use stacked weights as resistance to add load to movements, leading to strengthening effects. Body weight can be used as a substitute for the stacked weights to achieve the same effect.

Toning exercises that are useful to strengthen and tone major muscle groups include:

  • Push-ups
  • Dips
  • Partial crunches, and
  • Half-squats

Other affordable and useful items for an effective workout at home are:

  • Skipping rope for a good cardiovascular workout
  • Free weights for strength-building and toning
  • Gym ball to improve flexibility and maintain body balance
  • A good exercise mat is useful too

For cardiovascular or aerobic training, the most important item to have is an appropriate pair of walking or running shoes. Inappropriate footwear can potentially lead to injuries. If you are unsure, it is best to seek the advice of a sports physician, podiatrist or physiotherapist.

Online exercise videos, fitness books and DVDs are widely available and provide useful instructions for home-based workouts. Otherwise, you can consider talking to a fitness instructor or a professional.

The main thing is to listen to your body. You should not experience any pain during or after the exercise. Mild soreness over one to two days is normal but acute bone or joint pain that does not subside with time means you are doing something wrong.

Exercising safely

​To safely and effectively work out at home, the trick is to stay focused and minimise distractions. To add variety and a change of environment and fresh air to your fitness regime, you can consider brisk walking, cycling, jogging, swimming or taking up a sport.

Target to achieve 150 minutes of moderate-intensity aerobic activity in a week to stay fit. If your heart rate is at 50 per cent to 70 per cent of your maximum rate, you are engaging in moderate-intensity exercise.

This 150 minutes of aerobic activity can also be an accumulation of different combinations of periods of exercise throughout the week. For example, engaging in 30 minutes of moderate-intensity activity for five days a week.

Once you have established a routine, home workouts can be as effective as working out in a gym. The best part is that everyone can afford it.


Source from: https://www.healthxchange.sg/fitness-exercise/exercise-tips/exercising-home-workout-essentials-tips-stay-safe?utm_source=memberenews2-mar20&utm_medium=email&utm_campaign=hxcmemberenews2-mar20

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