Your lounge is your new gym

Your lounge is your new gym: Easy home workouts you'll actually do

You're making progress on your weight journey - that’s great. But what about moving your body more? Gyms can be pricey, awkward or just too far away. No worries. Your own lounge can be the ideal place to move more and feel better without any fuss.

Why movement matters on your weight loss journey
Regular movement is a great way to support your overall wellbeing. It can help you feel more energised, bring structure to your day and support healthy routines. It doesn’t need to be intense - what matters most is finding activities you enjoy.

Start simple at home

You don't need special gear or loads of space. Clear a small corner of your lounge or kitchen floor. Have a quick look around now. Where could you comfortably exercise? Move clutter aside so it's ready when you are.

Easy exercises to try

Give these straightforward moves a go:

Squats: Pretend you're sitting down then stand back up. Try doing 10 gently. Squats are great for strengthening your thighs and bum and they improve balance.

Wall push-ups: Put your hands on the wall, step back slightly, then push yourself gently towards and away from it. Aim for 10. Wall push-ups build upper body strength without being too tough.

March on the spot: Lift your knees gently for a couple of minutes. It's easy but gets you moving and boosts circulation.

Glute bridges: Lie down, knees bent and slowly lift your hips up then lower back down. Do around 10. These help strengthen your lower back and hips.

Chair dips: Sit on a sturdy chair, place hands at your sides, slide forward off the chair and lower yourself gently, then push back up. Aim for 5-10 repetitions. Chair dips are excellent for arm strength.

Heel raises: Stand comfortably, rise slowly onto your toes, then gently lower down. Try 10-15 times. Heel raises strengthen your calves and improve your balance.

Side leg lifts: Stand holding onto a chair for balance, lift one leg out sideways slowly, then lower it back down. Do 10 each side. These lifts improve hip strength and stability.

Right now: Pick two exercises and try them quickly. Notice how your body feels after.

Got a busy day? Even better

Short bursts of movement are just as useful. If you’re waiting for the kettle, do some squats. Cooking dinner? Try wall push-ups. These quick moves slot right into your day without hassle.

Think for a moment: what daily routine could you pair with a quick exercise?

Keep it interesting

Doing the same thing every day gets dull. Try something new to keep it fun. YouTube is full of short videos, yoga, dance, gentle stretching. Pick something different each week to keep yourself interested.

This week: find one new online workout you haven't tried. How did you feel after? Make a quick note.

Being kind when it's tough

Everyone has days when exercise just doesn’t feel possible. That'stotally normal. Instead of forcing yourself, try gentle stretching or just take a rest. Your body knows best and tomorrow’s always another day.

Reflect on this: When did missing a workout last make you feel guilty? Next time, could you swap that guilt for understanding?

Building regular habits

Moving little and often is more helpful than occasional intense workouts. Quick daily movements are easier and add up quickly. Think about aiming for a doable amount each day, like 10-15 minutes. You can always adjust as you go.

Key takeaways

• No need for gyms or equipment.
• Short, frequent movements are easy and effective.
• Simple home exercises like squats and wall push-ups work well.
• Changing exercises regularly keeps things fresh.
• Listen to your body and be kind when you need a rest.
  

What's one simple exercise goal you can set for yourself this week? Jot it down and keep it somewhere you'll see it regularly.

Remember, home exercise is about feeling good and boosting your health gently. Keep it easy and achievable.