Workout Wednesday

4 Tips to Stay Active and Exercise at Home

Founder of, osteopathic physician, and best-selling author, Dr. Joseph Mercola suggests four simple and easy ways to exercise at home. Just a little bit of exercise each day can lower heart disease risk, boost immunity, and improve mental health! Focus on moving throughout the day with these tips.

Activity Snacks

  • Break up prolonged sitting patterns with “activity snacks” such as, a short walk or climbing up a flight of stairs. Small movements can have a big impact!
  • Try to take a walk in the morning and another walk in the afternoon or evening.
  • Bonus points if you can walk outdoors and boost your vitamin D production!

Non-exercise Movement

  • Try to stand up from your chair to stretch and move for 1 – 2 minutes at least every 30 minutes.
  • If standing and moving every 30 minutes is not possible during your workday, try sitting on a Swiss Ball instead of your desk chair. Sitting on a Swiss Ball can promote movement and strengthen core muscles.


  • You do not need a gym, fancy equipment, or even leave your home to strengthen your muscles!
  • Bodyweight exercises such as, pushups, squats, lunges, and planks are all effective ways to strength train at home without equipment.
  • If you are seeking to make a small investment in at-home strength training equipment, TRX Whole Body Suspension, resistance bands/tubing, and a Swiss Ball and/or BOSU are all effective, versatile gear and budget-friendly.

Indoor Exercise

  • Aerobic exercise at home is not as challenging as you might expect!
  • A favorite aerobic workout video on YouTube or a mobile app., climbing up a flight of stairs, walking or jogging outdoors, or investing in a stationary bike are options to consider.


Mercola, J. (2021,  January 13-19). Vigorous exercise brings additional health benefits. Los Angeles Times.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Active Aging, Core Strengthening Exercises, Daily Workout, Ergonomics, Flexibility Training, Heart Health, Injury Prevention, Inspiration, Tips to Stay Active and Keep Moving, Workplace Wellness and tagged , , , , , , . Bookmark the permalink.

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