By Nancy Alexander, PT, CSCS
The new year will be here soon enough. Whether you’re one for New Year resolutions or not, there is no better time to commit to a fitness routine than now. And what better way to increase your chance for success than to designate an area in your home to exercise. Make it your sanctuary for good health. Make it your space for a retreat. Make it your go-to space to be by yourself and focus on your fitness goals.
Whether it’s a room, or just a corner of a room, dedicate that space for your wellness. Put good thought into the equipment you will need to do the exercises you enjoy. Design your space with your goals in mind.
Here are 5 inexpensive must-have things to consider when creating your home gym:
- Floor mat
- Set of dumbbells
- Set of resistance bands
- Stretching strap or belt
- Foam roller
Floor mat
Look for one that is sturdy and comfortable. Aim for one that is at least ¼ inch thick and make sure you can lay completely on it yet have enough room in your space to be able to walk around it. You may also want it to be light for portability if you also attend classes away from your home.
Set of dumbbells
Whether you have multiple sets of dumbbells with different weights or one set of adjustable dumbbells, these are critical to a good home gym. Having ranges of weight available to you is important as your capabilities and needs change over time. Good quality dumbbells should last for years. A set of adjustable dumbbells is a great space-saving solution.
Set of resistance bands
Resistance bands are one of the best investments you can make in your home gym. They come in various styles such as a rope style or ones that are flat and wider. They come in various lengths. They come in various colors which represent varied resistance levels. Darker bands typically have more resistance than lighter-colored ones such as yellow and green. Use of bands can require an anchor of sorts like a post. Dining room table legs can serve as a great anchor to wrap a band around.
Get creative with your own environment to see what suits you best. And get creative by using bands for either injury prevention or injury recovery, such as during physical therapy. Another big plus is their portability and weight. They can easily be packed in your suitcase for use on a trip and away from home.
Stretching Strap or Belt
Sometimes we all need a little more leverage when we stretch than our arms can provide. Enter the stretching strap. My favorite is the OPTP green belt with notches sewn right in. Its versatility lends itself to stretching both your arms and legs in a variety of positions. Plus, it is lightweight and portable just like the resistance bands so they can travel with you. Right now, Amazon has this belt on sale for $12.76 – a great deal. Find it HERE.
Foam Roller
You may not think a foam roller would make this list. But visit different gyms in the community and they pretty much all have them. I have one too and use it regularly. You may not need the fancy rollers with different colors or ones with bumps or knobs. Your basic black or white one will serve you well and if you’re new to foam rolling, go for a softer version (less dense). Harder rollers can be painful your first time out.
Foam rollers are great for posture correction when laying on it vertically. Take caution, however, if you have an excessively rounded upper back (such as in a severe dowager’s hump) as this may be too painful for you. Besides helping with postural alignment, it can help you perform self-massage to break up tight muscles and fascia in various parts of your body. They are an affordable way to help you feel better. Consider one that is 6 inches in diameter and 36 inches long. Here is one version HERE.
Make it your own
An exercise area is a must for me. I currently have a part of a room devoted to me and my equipment. I happen to have all of the above equipment plus a stationary bike, treadmill and even a small deflated playground ball that I use for a variety of exercises. This small ball gets some use in my exercise classes that I teach online, too. It helps me with stabilization and strengthening activities for my back, arms, and legs.
Don’t forget a space for your device such as a laptop, tablet, or phone. That, along with a table top or stand, will help you follow along with online programs and classes with ease.
In my years working in home care and privately with clients, I have had the opportunity to see many home fitness areas. One still stands out as one of the best I’ve seen as noted below in an excerpt from my book, Get UP! Defy Aging with Movement (Living Well Now: 2021. Pp 98-99).
Two of the most motivated people I know are Brenda and Bob. Both are driven, and though their goals change and evolve over time, their work ethic never waivers. This can be seen in their space at home where they exercise.
They dedicated a space in their basement to improving their fitness and quality of life. They have a rubberized floor, which is perfect for standing exercises and as the foundation for equipment. They have his and her folding exercise mats that fit their space perfectly and provide a comfortable surface for floor work, including core strengthening and stretching. They have a monitor there so Brenda can plug in a workout DVD if desired. They have a recumbent bike that both use for aerobic work. They have a punching bag, a small round floor trampoline, exercise bands, and free weights. They have the ultimate setup. Their commitment shows in each and every item.
But here’s the best part. Brenda decorated the walls with prints featuring inspirational quotes and other words of encouragement. Better yet, she and her family are in every one of these. Family matters greatly to her and her husband. Some of these feature pictures taken while Brenda participated in various activities over the years, such as hula-hooping on the Jersey Shore. She is surrounding herself with her goals. She props herself up with the past while she continues to look forward. With this space, she is envisioning her active future. Their space is devoted to their fit lives. This is their wellness space, and that is its sole purpose.
Please consider this if you have the space and are serious about your commitment to your active lifestyle. In northern climates, this really comes in handy during the winter months. Make it your space. Make it your sanctuary.
A home fitness area can be a powerful tool to help you reach your health and fitness goals successfully. It can be crucial in sustaining a long-term commitment which is what is required to become healthy and stay healthy. It can – and should be – fun. It can ebb and flow with your movement needs over time. Rarely should it stay the same. Let it evolve with you. Let it represent you in whatever stage or season you occupy now. Most of all, enjoy it.
Keep moving friends.
Sources:
New York Times, Ingrid Skjong, January 2, 2024
Get UP! Defy Aging with Movement by Nancy Alexander, PT, CSCS(Living Well Now: 2021).
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