1. At Home Exercising: For the nine to five working adults
Kathryn Grant

2. Many people lack the energy and time to workout in a local gym
Background
Many people lack the energy and time to workout in a local gym
Moderate intensity for 30 mins a day can help reduce cardiovascular problems.
Working out in the home can be just as effective as working out at the gym

3. Benefits of workout at home
Financially efficient
No need to get a gym membership
No workout equipment needed
Stairs, dining chairs, floor
Flexibility
Don’t have to wait until the gym is open
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4. Health Benefits of home exercise
Maintain and control body weight
Reduce chances of cardiovascular diseases
Stroke, hypertension, obesity
Boosts energy
Increases mood and motivation
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5. Barriers to exercising
Lack of time
Lack of motivation and energy
Lack of support
Affordability
Barriers to exercising

6. Overcoming barriers Lack of time: Lack of motivation and energy:
“Its too boring”
Lack of time:
Drive less and walk more
Wake up earlier
Squeeze in 30 mins into schedule for moderate exercises
Lack of motivation and energy:
Create goals to achieve
Stick to goals and remember why you want to achieve them
Exercise when you are most active in the day
“I’m too tired”
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7. Overcoming Barriers Cont’d
“I don’t want to go alone”
Lack of support:
Encourage friends and family to join
Group home workouts
Affordability:
No need for gym membership; exercise at home
Exercise using own body weight
“I have no money”
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8. Sample home workouts Body weight squats
Stand tall, feet wide apart from shoulders
15-20 reps
3 sets
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9. Incline Push- ups Use a bench, ottoman or firm surface around the home
Angle body in a push up position
12-15 reps
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10. Triceps dip
Use a chair
Fingers facing forward and torso hanging off the chair
Use triceps to depress and elevate body
12-15 reps
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11. Stair climbers Mountain Climbers Use stairs Run up and down for 2mins
Alternate bringing feet to chest
30-60 reps
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12. References
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