Easy Exercises You Can Do Around the House to Stay in Shape

If you ask health experts for advice on what the single-most important exercise is, you’ll get different answers: some say the squat, because as we get older, it’s important to be able to get ourselves up from a seated position, and also down. Others say the plank, because it strengthens your “core,” which is good for all-over muscle definition, posture, balance, bones, and joints.

What every expert will agree on: the best exercise is the one you’ll do.

And the most important adjustment, when you approach exercise, is your thinking. It’s completely OK to acknowledge the goal is not necessarily to compete in the Iron Man triathlon, but to feel strong, capable, and healthy.

We are all at different fitness levels, so gauge your own ability. An exercise may say the optimal number of repetitions is 10, but if you find two or three challenging, that’s where you should work for now. As you get more comfortable, you can increase reps.

Our favorites, though, are exercises that don’t feel like exercises, and you don’t have to count reps. Here are some you can do in the kitchen while waiting for the dishwasher, coffee or whatever’s in the microwave/oven to be done:

Pushups
Seriously. You can do this. Stand arm’s length from the kitchen counter. Place your hands on the edge of the counter, a little more than shoulder width apart, and raise your heels so you’re on the balls of your feet. Slowly bend your elbows out and allow your chest to move toward the counter, then push yourself back. Try to keep your abdominal muscles tight for extra benefit.

Calf raises
Standing at the counter for balance, slowly lift your heels as high as you can so you’re on the balls of your feet. Pause for a few seconds, then lower your feet.

Side lunges
Stand with your feet slightly apart, holding the counter for balance if you need to. Step out to the right and bend your right knee, keeping your left leg straight. Repeat on the left, keeping your right leg straight.

Bicycle crunches
Stand with your feet slightly apart. Place your hands behind your head, fingers laced together and elbows out. Raise your right knee up and twist your waist to the right, bringing your left elbow to meet the knee. Repeat with your left knee and right elbow.

Squats
Stand with legs straight and feet about shoulder-width apart. Slowly bend your knees until your thighs are parallel to the floor, or as close as you can get, and pause there. With weight on your heels — not the balls of your feet — press your legs straight up again. (This is a good one for the time it takes to brush your teeth as well.)

Foot lifts
Stand in front of a foot stool, trash can, or other low object – again, balancing with a hand on the counter if you need to. Tap one foot on the object, then the other, alternating at a comfortable speed.

Hamstring curls
Some of us know this move from aerobics! Hold the counter for balance, feet about hip-width apart. Bend your right knee to lift your lower leg up to your butt. Repeat up to 10 times, and do the same with the left knee.

Ready to move out of the kitchen? Here are a few you can do while watching TV (or during commercials):

Chest press
Sit on the edge of the couch or a chair, feet on the floor. Press your hands together in front of your chest as intensely as you can for 30-60 seconds, or as long as you are able.

Triceps dips
Sit on the edge of a chair or the couch, hands facing forward beside your hips. Bracing yourself with your hands, inch your feet out to move your hips off the chair, so your weight is on your arms. Drop your hips, bending your elbows, and lift again, up to 10 times.

Chair plank/climbers
Facing a couch or sturdy chair, place your hands on the seat, arms straight, and walk your legs back until your body is in a straight line. Push your heels down to the floor. Hold that plank position for up to 10 seconds, then alternate lifting your left and right knees to your chest. Repeat for 30-60 seconds – about the length of a commercial or two.

Wall sit
Stand straight against a wall. Walk your feet out about a foot, and allow your body to slide down, back pressed against the wall, until you’re in a sitting position, thighs parallel to the floor or as close as you can comfortably reach. Pause here for 30-60 seconds if you can, then walk your feet in as you slide back up.

Remember, the goal is not necessarily lots of reps or level of difficulty. It’s moving your muscles regularly, even once (or twice) a week. “The No. 1 principle is to start doing something and continue doing it — that’s probably where 80 percent of the health benefits come from,” says Greg Nuckols, founder of strongerbyscience.com.

More exercise info:

• Limited mobility: If you have an injury or condition that makes activity difficult, you can still exercise. Here is a 4-minute video of seated stretching exercises led by fitness expert Naomi Gilbert.
• Take it up a notch: If you’re interested in exercise that’s a little more focused, here are 10-minute, instructor-led exercise videos on AARP.org that target your core, abs, and arms.
• Free classes online: Silver Sneakers, Gold’s Gym, and The National Institute on Aging (NIA) offer free, on-demand exercise videos. The YMCA also offers tai chi and yoga, while Gold’s has virtual classes for people of all ages and fitness levels. The NIA’s Go4Life exercise series focus is on stretching, and building strength and balance.