Home Exercises: An Easy Weekly Plan for Small Spaces

How much exercise to aim for

The World Health Organization recommends that adults get at least 150 to 300 minutes of moderate activity a week, such as brisk walking, plus muscle-strengthening activity on two or more days a week. That is about 20 to 45 minutes a day.

This is general guidance. If you have a health condition, or have not exercised for a long time, check with your doctor before you start.

Home exercise 1: walking

Walking is the easiest exercise to keep up. It needs no skill, it is low impact, and you can do it while you work or watch TV. A walking pad lets you walk indoors in any weather, at any hour, in short blocks through the day.

New to it? Read how to start using a walking pad, or see how a walking treadmill fits into a normal day.

Home exercise 2: strength moves with your bodyweight

These need only a little floor space:

• Squats. Stand with feet hip-width apart, sit back as if into a chair, then stand up.
• Push-ups. Start against a wall or on your knees, and move to the floor as you get stronger.
• Lunges. Step forward, lower your back knee towards the floor, then step back.
• Glute bridges. Lie on your back with knees bent and lift your hips.
• Plank. Hold a straight line from head to heels on your forearms.

Start with a number that feels manageable, such as 2 rounds of 8 to 10 of each move, and add more over time. Walk for 5 to 10 minutes first to warm up.

Home exercise 3: stretching

Spend 5 to 10 minutes stretching after a walk or strength session. Focus on your calves, thighs, hips and shoulders. A yoga mat makes floor work more comfortable.

A simple weekly home workout plan

That adds up to about 190 minutes of walking and three strength sessions a week, which meets the WHO guidance above. Split each walk into shorter blocks if that is easier.

Equipment that helps

You can start with nothing. If you want to add equipment, buy in this order:

1. A walking pad for daily walking in any weather. Ours is KSh 24,800.
2. Resistance bands, usually KSh 2,000 to 4,000 in Kenya.
3. A yoga mat for floor work and stretching.

See our guide to home gym equipment in Kenya for more.

Staying consistent

Most people stop exercising because of weather, darkness or time. Nairobi has long rains from March to May and short rains in October and November, and it gets dark around 7pm all year. Exercising at home removes all three problems. Keep your sessions short, do them at the same time each day, and track your progress on the walking pad display.