3 Of Some Of The Best No-Equipment Exercises

November 01, 2023

3 Of Some Of The Best No-Equipment Exercises

With the 30x30 challenge in full swing, never has there been a better time to form a habit, and what better habit can one take on than regular exercise? According to a study that was done in 2009 and published in the European Journal of Social Psychology, it might take anything between 18 to 254 days for a person to form a new habit, but this of course depends a lot on the type of habit in question as well. Better late than never, right? 
With our busy schedules, fitness is often placed on the back burner and its value only realised when it is perhaps recommended by the doctor when we fall ill. But exercising daily is in fact an achievable goal, given that there are many exercises that do not even need equipment.
For those of you looking to form a fitness habit, or getting back to exercising regularly after an inactive spell, here are 3 no equipment exercises that are the best possible exercises anyone can do, for optimal health. 

  1. Walking - Yes, it’s as simple as walking. Though it seems like a basic exercise, the myriad benefits of brisk walking on a regular basis cannot be overstated. Walking can help improve cholesterol levels, keep blood pressure in check, strengthen the bones, help one stay trim, improve one’s mood, and help lower the risk for a number of serious diseases like heart disease and diabetes for instance. You can start off with walking for about 10-15 minutes at a time. Over time, you can start walking faster and faster until you are walking for about 30-60 minutes per day, on most days of the week.

  2. Strength and Mobility Workouts - Think mobility. Think movement. Be it carrying one’s kids around or lifting a suitcase into the overhead compartment of the aeroplane while travelling, many of our daily habits require flexibility, stability, and strength. Strength training using dynamic moves that work out entire groups of muscles of important moving body parts helps strengthen them while going through their entire ranges of motion. You can warm up by jogging in place and follow this up with popular forms of mobility exercises which include lunges, pushups, squats, burpees, and planks to name a few.

  3. Tai Chi - While this one might come as a surprise, Tai Chi is in fact considered to be an extremely important form of exercise, combining relaxation with movement. As balance is an important aspect to fitness and as we lose balance as we grow older, Tai Chi is an excellent choice. Because though it might come off as a gentle exercise that does not leave one breathless, it does address many key aspects of fitness - flexibility, stability, and balance. You can get started on this body-mind practice even as a beginner or if you aren’t in top shape, fitness-wise. To a lesser degree, tai chi is also known to address aerobic conditioning.

So as you can see, you can start off easy with walking exercises, and then build it up from there. Be sure to consult with your doctor before you embark on your fitness journey, and pick the right workout regimen as per your medical history.

Back to List