What are the best exercises to do at home if I can’t get to the gym?

Exercise can be done anywhere and without any equipment, it can be achieved in 5 min or an hour, you can do it outside or in a tiny apartment.

There is no excuse not to do it, if you are someone who keeps saying I don’t have time or I don’t have any equipment then maybe you just don’t want to try. And that’s fine, but think how good you would feel if you did?

Many people do not like gyms or don’t have much time to spare but if you have a small space the length of your body and the width of your arms and 5 min to spare anytime than you can achieve your exercise goals.

I have been in the exercise industry for about ten years now and many of the exercises that I do with my wonderful ladies (or men, not to discriminate at all) are things that can be done at home. I have even used things at peoples homes like chairs, cans of fruit or baked beans for weights or even children! Some times doing exercise with your little ones is great because you can use them as weights and you also get more bonding time together.

The Australian Bureau of statistics states that In 2007-08, around 62% of adults did not meet the recommended physical activity guidelines, with a higher proportion of women not meeting the guidelines than men (64% and 60% respectively)(1). That is a huge number of people doing not very much. As you can see the Australian guidelines for physical activity below are not asking for a whole lot.

Physical Activity Guidelines for Adults 18-64 years of age


  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week (2).



Just 5 minutes a day is enough to get a good start to a healthier, leaner and more toned you.

As you can see below I have located some great workouts that have been designed by Women’s Health that you can utilize for yourself. They have great pictures and demonstrations for you to follow. Their level of difficulty is also not too high so they should suit many different fitness levels. If you are just starting take it slow and have good rest breaks when you need it. If you are at an advanced level have less rest and always hold the positions for a longer time- for example do your squats slowly with a pause at the bottom making it harder.


Good luck and have a great time with the work outs  and thank you for reading.



Easy 10 Minute Workout for Busy Moms



The Total-Body Circuit Workout You Can Do While You Travel



The Short-on-Time, High-on-Intensity Circuit Workout



6 Moves That Lengthen and Strengthen

http://www.womenshealthmag.com/fitness/lengthen-and-strengthen – exercises


http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4835.0.55.001main+features32007-08 (1)

http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines (2)



Mrs Jessica Gray

Div1 RN (Specialising in Diet Related Disease and Nutrition)

MS Australia Ambassador

Australian Para Athlete

Posted on April 26, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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