How to Exercise at Home the Right Way

How to Exercise at Home the Right Way


As the warm weather fades out, you may be finding it more and more difficult to make it outside for your favorite outdoor activities, whether that be a walk, run, gardening, sports, or anything else you like to participate in. Cold temperatures and shorter days may make you want to stay in bed, but there’s ways to avoid going out into the cold and still getting in that daily exercise!

If your local gym remains closed or if you don’t feel comfortable being there, don’t fret. You may be wondering, can you really get a great workout without leaving the house?

Absolutely! Believe it or not, Medical professionals even encourage working out at home. This way, they are more apt to adopt fitness as a lifestyle. What’s easier than being able to exercise without leaving the comfort of your home?

Professional’s Anthony Lombardo PT, DPT, USAW, USAPL, CPT, Pn-1, takes us into the key parts of creating a plan for taking your exercise indoors:

Working out at home doesn’t take much effort or money to design an effective workout program. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups. Even with no props or machines, you can build muscles and burn calories as long as you have the time and patience to improve your body and mind!

5 key elements to a great home workout program:


A warm-up could be an easy walk outside or on a treadmill, a slow pace on a stationary bike, or anything just to get the body moving.

Cardiovascular Exercise

For the cardiovascular portion, simply walk or pedal faster from the initial warm-up, do step exercises with your go to video, or jump rope! Whatever you enjoy that gets your heart rate up.

Resistance Exercise

Building strength can be as easy as a push-up, sit up, and body squats. If you want to push it even more, grab some resistance bands to turn up the heat.

Flexibility Exercise

When we think flexibility we think stretching and yoga! Anything to get the body moving more efficiently, both short and long term.

Cool Down

Aah the best part of the workout, a cool down. This could be anything from a small walk to bring the body back to its usually homeostasis to one of my favorites — Meditation! Adding some mental health into a workout program is just as important as the exercise itself.


As we all understand, this pandemic has certainly put a damper on personal progress, particularly in the gym. If the gyms near you remain closed or you don’t feel comfortable exercising there, the great part of exercise is there is always an alternative. Following these tips and tricks for a successful indoor workout will help to keep you in tip top shape. Use a friend to help you stay on track, or even join an online community to help push you to reach your fitness goals. Stay healthy, try these tips, and we’ll see you soon!


If you’re experiencing any pain or discomfort during exercise, schedule an appointment with a Professional Physical Therapist. To find a clinic near you, click here.