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If you do not have time to go to the gym to exercise or perform activities outside the home, do not be discouraged. You can still benefit your health by making use of the time at home to exercise.

American College of Sports Medicine (ACSM) says that a person is said to be an active life when the time is spent on getting moderate exercise 150 minutes a week.

You can start by taking the time of 20 minutes 3 times a week to exercise at home. Then increase this time gradually until it reaches 5 times a week with a minimum duration of 30 minutes each exercise session. Moderate intensity can be assessed by using the talk test, which if you can talk while exercising without gasping or catch his breath, then the intensity is done already at moderate levels. However, if they can sing without gasping, it means the intensity is too low.

Then exercise how you can do at home? Basically, the exercise should include:

aerobic activity

Activities that train muscle strength, and

Activities that trains versatility or flexibility.

All three of these activities can be was done at home without additional tools. Sometimes a DVD aerobics or yoga or pilates for 30 minutes to 60 minutes at home can achieve the desired benefits for health. However, you can also perform a series of movements to get the same benefits.

Keep in mind, while doing sports should be preceded by heating and stretching and ends with cooling and stretching. Stretching is done can be useful as versatility or flexibility exercises. Stretching must include all the joints, to the fullest extent of joint movement stretched and held for at least 15 counts.

Aerobic exercise to do at home include aerobics or jogging in place a series of motion, indoor jogging around the room, side step to the left and right, jumping jacks, etc ..

Muscle strength exercise at home a lot to do, according designation desired muscle. Strength training should include:

Muscular upper body or upper body

Muscles of the lower body or lower body, as well as

Muscular torso or core muscles.

Strength training can be used without additional load, using only body weight, or also known as calisthenics. Or also can use the additional load from the outside like a bottle of drinking water that is filled with water or dumbbell.

One thing to keep in mind before you begin an exercise program at home is to make sure that you do not have health risks such as heart disease, hypertension, diabetes, arthritis, osteoporosis and other medical conditions. Therefore, it would be nice if you consult with a doctor or even better still with a sports medicine specialist doctor before starting an exercise program at home. This will allow you to get screening and prescription risk should exercise according to your condition.

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Finally, remember that if you have not been able to initiate a structured exercise program, start by increasing your physical activity everyday.

This can be done by activities such as washing the car, cleaning the house, change the interior of the house by moving some furniture, walk around the complex when the weekend with the family, go up the stairs to your office, and cut the time to sit in front of computer or television to walk around the room or stand up and do light aerobic movements like walking in place.

Read also:

5 Reasons Not Exercising & Solutions

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