Create a customised home workout space

Regular exercise is essential for maintaining cardiovascular fitness and overall health. While attending a weekly exercise class or working out a few times a week is beneficial, experts recommend aiming for at least 30 minutes of exercise most days of the week. 

Harvard Health Publishing reports that creating a home workout space can make it easier to meet this goal, particularly during colder months when outdoor activities become challenging. 

"Having space for equipment like a treadmill or other cardio machines is ideal, as it allows you to exercise in privacy and convenience," says Mary Kate Miller, clinical supervisor of physical therapy at Harvard-affiliated Spaulding Rehabilitation Outpatient Center in Malden. Breaking up your workout into shorter sessions, such as 10- to 15-minute intervals throughout the day, can also help maintain consistency.

Cardio machines: Choosing the right fit

For those with heart conditions or other health concerns, consulting a doctor before starting a new exercise routine is crucial. Joint or muscle problems, such as arthritis or osteoporosis, may also influence the choice of equipment.

Miller suggests visiting a gym to try out different machines before making a purchase. For individuals with hip or knee arthritis, an upright or recumbent stationary bike may be more comfortable, as the circular motion is easier on joints. Balance issues can also be managed with stationary bikes. Meanwhile, treadmills and elliptical machines, which offer weight-bearing exercise, are suitable for those looking to improve bone health.

For a full-body workout, rowing machines engage the arms, legs, and core muscles. However, Miller warns that machines with moving arm components, like ellipticals, may worsen pain for people with shoulder or elbow issues.

Strength-building essentials

Strength training is equally important and doesn't always require expensive equipment. Resistance bands are a versatile and affordable option for beginners, often coming in sets with varying resistance levels and instructional guides.

Free weights, like dumbbells and kettlebells, provide a more challenging workout, as they engage stabilizing muscles. Beginners may start with lighter weights, such as two- or five-pound dumbbells, and progress to heavier adjustable options. For additional resistance, ankle weights with adjustable inserts are also effective.

Maintaining proper form

To avoid injury and maximize effectiveness, Miller advises scheduling sessions with a physical therapist or certified personal trainer. These professionals can demonstrate proper techniques, correct alignment issues, and recommend appropriate weights and repetitions.

Online resources can also support your fitness journey. The American Council on Exercise offers a comprehensive "Exercise Library," while older adults may find the National Institute on Aging's 15-minute exercise videos particularly helpful.

By incorporating cardio and strength training into a consistent home workout routine, individuals can enhance their physical health and build long-term fitness habits.