6 Step Routine How to get fit in your living room
I know exactly how it feels to look at a gym membership price tag and shudder. It is not just the monthly fee that puts people off. It is the cost of the special shoes and the matching outfits. It is the time it takes to drive there and back. It is the worry that everyone else knows what they are doing while you try to figure out how to turn on the treadmill.
For a long time, I thought exercise had to be a big production. I thought I needed weights, bands, and fancy machines to get fit and make a difference to my health. The truth is that your own body is often the best tool you have. You do not need to buy anything to get stronger and healthier. You do not need to wear Lycra or spend hours sweating in a crowded room. This 6 step routine is easy with nothing but a chair!
In this post, I am going to share a simple 6 step routine you can do right now. You can do it in your pyjamas or your work clothes. You can do it while the kettle boils or while you watch TV. I have gathered the best advice from top health experts to make sure it is safe and effective. If you have been waiting for a sign to start moving your body, this is it. Try the 6 step routine and let me know what you think.
Why you should start the 6 step routine right where you are
It is easy to think that exercise only counts if you are drenched in sweat and gasping for breath. But that is just not true. Moving your body in simple ways has huge benefits.
Physical activity is one of the most important things you can do for your health. It can support your brain health and help you manage your weight. It lowers your risk of disease and strengthens your bones and muscles. That sounds worth a little effort to me.
The best part about working out at home with this 6 step routine is that you are in control. You do not have to wait for a machine. You do not have to feel self-conscious. You can listen to your own music or enjoy the quiet. And you save so much time. When your living room is your gym, you can finish your workout in the time it would usually take to drive to the fitness centre.
What the experts say you actually need
There are some numbers you should keep in mind. Experts say that adults need a mix of two types of activity to stay healthy.
First, you need moderate activity. This is anything that gets your heart beating a bit faster. The goal is 150 minutes of moderate-intensity physical activity a week. That sounds like a big number but you can break it up. You could do 30 minutes a day for 5 days a week. Or you could do smaller chunks throughout the day.
Second, you need muscle strengthening. You should aim for 2 days of muscle-strengthening activity each week. This means doing exercises that make your muscles work harder than usual. The routine I am sharing below covers this part perfectly.
You do not have to do all the 6 step routine at once. Even a little bit of movement is better than nothing. The key is to start where you are and build up slowly.
Getting ready safely
Before I jump into the 6 step routine, I need to talk about safety. Even gentle exercises can cause injury if you do not do them right.
Most people can start moderate physical activity without seeing a doctor first. But if you have a chronic health condition like heart disease or arthritis, you should talk with your doctor about the types and amounts of physical activity that are right for you.
You also need to make sure your 6 step routine space is safe. You will need a chair for some of these exercises. Make sure you choose a solid, stable chair that does not have wheels. It should not slip on the floor. A dining chair usually works well. Avoid soft armchairs or sofas because they are too squishy to give you good support.
Wear comfortable clothes. They do not have to be sportswear. They just need to be loose enough to let you move freely. And keep some water nearby so you can take sips when you need to.
The 6 step routine warm-up
Do not skip this part before the 6 step routine. Think of your muscles like a cold rubber band. If you pull them suddenly, they might snap. If you warm them up first, they stretch easily.
A good warm-up widens your blood vessels. This ensures your muscles are well supplied with oxygen. It also raises your body temperature which helps your muscles move better.
You should aim to warm up for 5 to 10 minutes. You do not need a complex routine. You can just march on the spot or walk around your house. Start slowly and gradually get a bit faster. Swing your arms gently as you walk. You should feel warmer and maybe a little breathless but you should still be able to talk.
The 6 step routine
Here are six simple exercises you can do at home. They work the major muscle groups in your body. Start slowly. For each exercise, try to do one set of 12 to 15 repetitions. A repetition is doing the movement one time. A set is a group of repetitions.
If 12 feels like too many you can start your 6 step routine with less. The NHS suggests aiming for 5 repetitions to begin with. The most important thing is to keep good form.
1. Sit-to-stand
This is a fantastic exercise for your legs and bottom. It mimics the movement of sitting down and getting up, which is something we do every day.
How to do it:
Start by sitting on the edge of your sturdy chair. Your feet should be hip-width apart on the floor. Lean forward slightly. Now stand up slowly using only your legs. Try not to use your arms to push yourself up. Look forward while you do this instead of looking down at your feet.
Once you are standing upright pause for a moment. Then slowly sit back down. Use your hands to guide you back to the seat if you need to but try to let your legs do the work.
Why it works:
It builds strength in your thighs and glutes. This helps with balance and makes daily tasks like getting out of a car or standing up from the sofa much easier.
2. Mini-squats
This move of the 6 step routine strengthens your legs and hips. It also helps with the stability of your knee joints.
How to do it:
Stand behind your chair and rest your hands on the back of it for balance. Your feet should be hip-width apart. Keep your back straight. Slowly bend your knees as far as feels comfortable. Your knees should face forward and stay over your big toes.
Do not go down too far. Just a small bend is enough. Then gently come back up to a standing position. As you stand up squeeze your buttocks.
Why it works:
This targets the big muscles in your legs without putting too much pressure on your joints. Holding onto the chair takes away the worry of falling over so you can focus on your muscles.
3. Calf raises
Your calves are the muscles in the lower back part of your legs. They are important for walking and climbing stairs. This is a great part of the 6 step routine to help with those.
How to do it:
Stand behind your chair again with your hands resting on the back. Your feet should be flat on the floor. Slowly lift both heels off the floor so you are standing on your toes. Go as high as is comfortable for you.
Hold it for a second at the top. Then slowly lower your heels back down to the floor. The movement should be slow and controlled. Do not rush it.
Why it works:
This strengthens your ankles and calves. Strong ankles are really important for preventing trips and falls. If you find it too easy you can try doing it without holding onto the chair.
4. Sideways leg lift
This exercise works the muscles on the sides of your hips. These muscles are crucial for balance and stability when you walk.
How to do it:
Stand behind your chair with your hands on the back rest. Keep your back straight. Lift your right leg out to the side. Go as far as is comfortable but try to keep your body straight. Avoid leaning or tilting to the left to compensate.
Lower your leg back to the starting position. Do all your repetitions on the right leg first. Then switch and do the same number on the left leg.
Why it works:
It targets the outer hip muscles which often get neglected. Weak hips can lead to knee and back pain so this simple move is very protective.
5. Wall press-up
Push-ups are great for your arms and chest but doing them on the floor can be really hard. This 6 step routine version uses a wall instead. It is much easier but still effective.
How to do it:
Stand facing a wall. You should be about arm’s length away from it. Place your hands flat against the wall at chest height. Your fingers should point upwards.
Keep your back straight and your body in a line. Slowly bend your arms to bring your chest closer to the wall. Keep your elbows by your side rather than flaring them out. Get as close as you can comfortably go. Then slowly push back until your arms are straight again.
Why it works:
This builds strength in your arms, shoulders, and chest. It is a great way to build upper-body strength without straining your lower back.
6. Bicep curls
You do not need dumbbells for this part of the 6 step routine. You can use two small bottles of water or two cans of beans from your cupboard.
How to do it:
Stand with your feet hip-width apart. Hold a weight in each hand with your palms facing forward. Keep your arms hanging by your sides.
Slowly bend your elbows to lift the weights up towards your shoulders. Keep your elbows tucked in close to your ribs. Do not swing your arms. The movement should be smooth. Then slowly lower the weights back down to your sides.
Why it works:
This strengthens the muscles in the front of your upper arms. These are the muscles you use to carry shopping bags or pick up grandchildren.
The cool down
When you are finished with your 6 step routine, do not just sit down immediately. Your body needs time to return to normal. Stopping too fast can make you feel dizzy because your heart rate and blood pressure drop rapidly.
Spend about 5 to 10 minutes cooling down. This is similar to the warm-up but in reverse. You want to slow things down. Walk around slowly until your breathing returns to normal.
This is also the perfect time to stretch. Your muscles are warm now, so they stretch better. Stretching helps reduce stiffness later. Hold each stretch for 10 to 30 seconds. Remember to breathe while you stretch. It should feel like a gentle pull, but never painful.
How to stick with the 6 step routine
The hardest part of any exercise is often just doing it. I have found that keeping it simple, like this 6 step routine, is the best way to keep going.
You can print out this list of exercises and stick it on your fridge. Or you can decide to do just one of them while you wait for your coffee in the morning.
Listen to your body. If something hurts, stop doing it. Muscle soreness a day or two after you start is normal. But sharp pain during the exercise is a sign that something is wrong.
Remember that doing a little bit is always better than doing nothing. You are doing something great for your body just by reading this and planning to move. You do not need a gym. You do not need fancy gear. You just need to stand up and start the 6 step routine.
If you have had a go at this 6 step routine let me know in the comments below. Feel free to also share the 6 step routine with others.
