When I’m working with patients in the clinic, I have lots of different choices of equipment I can use with them. But when my patients go home to do the exercise on their own, they often don’t have the equipment they need. Some of them make the effort to go out and buy some equipment, but that is not an option for everyone. I work in an area where buying even cheap exercise equipment will be too much of a burden on the budget for many of my patients.
I have people do a lot of body weight exercises that they don’t need any equipment for. For example, pushups, squats, step ups, triceps pushups, leg lifts, bridges, single leg exercises, etc. As you can see, there are many exercises you can do without equipment at all. For the exercises I listed here you need a floor and a chair. Most people have that.
If you don’t have equipment but you still want to do some lifting, look for things around the house that will work for this. I have people use cans of vegetables for light weights. I also have them go into the toolbox if they have tools and pull out some of the heavier hand tools and use those as weights. You can also use household items for heavier weight as well. You could use a bag of potatoes to do biceps curls, for example. We heat with pellets in the winter. Those bags weigh #40. I have held this #40 bag while I did squats to make them more challenging. My point is, there are all kinds of things around your house that you can use as weight to do exercise with if you look around. Get a little bit creative and you’ll find you have everything you need for a decent workout right in your own home.
Now, no more excuses! Start exercising now.