Moving at home, with no equipment

You do not need a gym or any equipment to start. Your living room, your staircase and a few minutes are enough. Here are some ideas for beginners.

What you really need #

A little floor space, clothes you are comfortable in, and a stable chair. That is all. Accessories may come later, never as a prerequisite.

Ideas with no equipment #

• Walk on the spot or around the flat while listening to music or a podcast.
• Dance to three songs you like.
• Go up and down a few steps or the stairs in your building, at your own pace.
• Stand up from a chair and sit back down, slowly, a few times: a very useful everyday movement.
• Push against a wall while standing, arms straight: a gentle version of the press-up.
• Gentle stretches for the shoulders, back and legs.
• A short guided video session: choose one for beginners, and stop whenever you like.

To go a little further, see Gentle strength and mobility at home.

How to organise a session #

1. Five to ten minutes is plenty for the first week.
2. One movement after another, without chasing a number of repetitions. Do what is comfortable, and stop before you are exhausted.
3. Breathe normally. If you can no longer talk, slow down.
4. Finish gently, with a few slow movements.

Obstacles at home #

• The sofa is right there: set up the space the evening before, or start as soon as you get in, before you sit down.
• Lack of space: a mat or a towel is enough.
• The neighbours: favour quiet movements, without jumping.
• Motivation: fix the time, not the mood. Motivation often follows the start.

Combining indoors and outdoors #

Being at home does not rule out walking. When the weather allows, going out for ten minutes adds variety (see Walking: the best way to start exercising). For an idea of a rhythm over seven days, read Your first week of getting moving.

Find the big picture on Start exercising and see where you stand with the sedentary lifestyle quiz.

This information is general and does not replace medical advice. If you have a chronic condition, if you are pregnant, or if you feel chest pain, unusual breathlessness or dizziness when exerting yourself, get medical advice before increasing the effort.