Exercise using items at home

SOME people opt to go to the gym to exercise, while others might be fortunate enough to afford their own equipment. But if you don’t fall into either category, there’s still no excuse not to be exercising, as there are household items that can be substituted as exercise equipment.

According to Gisel Harrow, personal trainer at Gymkhana, exercise is an important part of a healthy lifestyle that is not limited to a gym or fitness facility as many would believe.

“Exercise can be done anywhere, including in the home, so there are no excuses as improvising with things around the home is an option,” she said.

Harrow added that there are many creative things that can be done with just regular items in the home being used as a means of resistance training in exercise.

These include:

1. Water bottles

Harrow said water bottles filled with water can be used as weights when doing squats and lunges. Like weights, ensure you can manage the size bottle you choose.

2. Stairways

Stairways are great for walking and running and give you a good lower body workout. Harrow said the stairs are also good for tricep dips or a quick sprint.

3. Chairs

Harrow said chairs are good for supported squats or step-up exercises. She said they have the added benefit of allowing you to step sideways, and the stepping distance is greater than using a set of stairs. “It may seem easy but with repetition it is a good work,” she said. Make sure the chairs are firm and solid.

4. Mop sticks

“This a good substitute for the dumb-bells when doing the oblique twists. Sit on the ground holding a mop on both ends. Lean back about 30 degrees while using your abs to stabilise. Take the mop stick and twist from side to side.

5. Canned foods

Even foods can give a good exercise. According to Harrow, canned foods can be used for bicep curls. Instead of a barbell, the canned food can be used a a substitute for the arm-strengthening exercise.