Your own gym at home

When you wake up in the morning and stand on the veranda with sleepy eyes, your body and mind should feel refreshed. But it’s the same. Fatigue all over. Your neck, shoulders, and body muscles are kind of a mess. It feels like it would be better if you could sleep a little longer. Suddenly, someone in the house came to serve you tea and said sarcastically, ‘Have you seen your face in the mirror? How you are getting bigger day by day, how your stomach is also moving forward.’ Hearing this, your mind may have become even worse. But there is no point in wasting your mind. You need a proper plan and enthusiasm. With the combination of these two, the fatigue of your body and mind will be removed. You will become a person with a lean, neat, and even body. What is the plan that will free you from all these troubles? It is exercise. You have to do it every day according to the rules. Only then will you enjoy it. You will be able to reap the benefits.

You decided to exercise regularly, but you don’t have time.  In urban life, many people do not have the patience to go to the gym to avoid the office, family, traffic jams, and thousands of other problems. There are many who are ashamed to go to the gym outside or avoid it for fear of infection. Even if they want to workout, they cannot do it due to various obstacles. The easy solution to this problem is to make your own small gym at home.

Why do you need your own gym

A gym at home means an opportunity to exercise in your own time, in your own way. It saves time, saves money, there is no chance of discomfort, no crowds, no standing in lines, no dress code. Elderly family members, busy office workers, housewives, or young people who have just started fitness – everyone will benefit. Getting up and walking in the morning, a little stretching at night, or cycling for 15 minutes in the afternoon – all are possible in a home gym.

How much space

It does not take much space to have a gym at home. A little empty corner, one side of the balcony, or even a 5 by 5 foot space in the middle of the bedroom is enough. She put a shelf on one side and arranged the equipment in it.  It will take up less space. It will not look messy either.

Which equipment

Not everyone is good at exercising. So, the home gym should have equipment that is easy to use and useful for regular exercise. You can start with resistance bands. Small, light, and can be folded and kept in a drawer. You can also use dumbbells or water bottles. Skipping ropes are very effective for cardio. Skipping for five minutes in a small space warms up the whole body. If you keep a yoga or exercise mat on the floor, you can easily do planks, push-ups, yoga or stretching. A pull-up bar or small cycling machine mounted on the door frame is also very useful. It can be kept in a small space. Instead of these, it is possible to do many exercises with a chair or tool.

Many people think that these machines are difficult for women? Absolutely not. Regardless of gender, you can use this exercise equipment. You just have to choose the weight and resistance according to your comfort and ability.  Women can focus more on light weights, free-hand and yoga asanas if they want. Men can go for a little more weight on dumbbells, resistance bands or bars. In fact, whatever is comfortable for your body and mind is right.

How long to do it

First, do five to ten minutes of cardio skipping, cycling machine or jogging on the slopes. Later, you can choose bodyweight exercises like push-ups, squats, lunges, planks, sit-ups, tricep dips (using a chair). Then do bicep curls, shoulder presses, lateral raises, tricep extensions with resistance bands or dumbbells. Finally, do 5 to 10 minutes of stretching or simple yoga asanas to add freshness to the body. Beginners should start with less time and light intensity. Don’t expect quick results, if you are regular, you will feel the change within a few days. Allocating half an hour to an hour at least four to five days a week is enough.

 Who is it suitable for

Light stretching, yoga, breathing exercises for the elderly. Yoga mat, ball, wall support are suitable. 15-20 minutes of light exercise in between housework for housewives.  Housework is a lot of fitness, with some stretching and squats will give additional benefits.” Working all day in the office causes neck and back pain. Gym balls, rollers, back stretchers are very useful. Teenagers and young people need regular cardio and stamina-boosting exercises. Jumping rope, cycling or light weight training will work. Parental supervision is essential.

What to eat

Keep nutritious food, plenty of water, local fruits, vegetables, pulses, eggs, fish, milk, oats in your daily menu. Food should be cooked with less oil, less sugar, less salt. This will keep the body healthy. It is better to avoid fast food, soft drinks, and overly processed foods. You can eat a light snack (fruit or nuts) before exercise, and protein and carbohydrates (eggs, yogurt, bananas, oats) afterwards. Adequate sleep is necessary.

How much does it cost?

The cost depends on how much equipment you want to keep.  On top of that. Building a basic gym can cost 5,000 to 15,000 taka. If you add a treadmill or bike, it can cost 25-40,000 taka. You can start with just three good quality resistance bands, yoga mats, and dumbbells, costing 30-35,000 taka.

Arrange the equipment in a corner. You can use small boxes or shelves. Exercise means taking care of yourself, investing in your family, and your future. It may seem difficult at first, but if you develop a habit, this small fitness corner will become your favorite place. Try it today. Small home gyms, small habits will change your life.

Tips:

1. Take a warm bath or warm up lightly before starting the exercise.

2. Practice for 15 minutes every day for the first 7-10 days. Then gradually increase the time.

3. You can decide the type of exercise by watching YouTube or a fitness app.

4. Exercising incorrectly can harm the body.

5. Keep your mobile away during exercise. Attention is essential.

6. Read the instructions carefully or seek expert advice before using the device.