Squeeze in Exercise at Home

woman doing floor exercises

We all know exercise is important. Regular physical activity can significantly lower your lifetime risk for cancer and other diseases including heart disease and diabetes.

The American Cancer Society recommends you get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week.

However, even small amounts of moderate activity (about the level of a brisk walk) throughout the day can provide benefits.

No gym membership? No problem!

Commuting to and from the gym takes time, and membership can be expensive. If a health club isn’t in your budget and time is short, try these tips for exercising at home.

  • Take a walk outside if it’s a nice day, or walk inside around the house if it isn’t. Walk fast enough to speed up your heart rate and break a sweat.
  • Walk up and down your stairs. Take every other step to give your legs a good workout.
  • Turn on the radio and dance in the house, alone or with a partner.
  • Do jumping jacks or jog in place while you’re watching TV. Try to keep moving for at least 10 minutes.
  • Do squats when lifting and putting away groceries, or when picking up your children. Bend with your knees and keep your back straight so you don’t hurt yourself.
  • Grab an object like a soup can if you’re just starting to exercise, or a jug of water if you’re stronger. Bend at your elbows to curl your hand to shoulder level. Repeat 10 to 12 times, or until you can’t do it anymore.

No matter what kind of activity you choose, the important thing is to get moving. Try to look for opportunities to be active throughout your day.

The American Cancer Society medical and editorial content team
Our team is made up of doctors and master’s-prepared nurses with deep knowledge of cancer care as well as journalists, editors, and translators with extensive experience in medical writing.


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