Simple home exercises you can do with no equipment and little space

Staying active does not have to cost money. A few minutes a day at home can improve your energy, mood and strength.

Before you start

Wear comfortable clothes, clear a small space and drink water. If you have a health condition, are pregnant, or have not exercised for a long time, check with a doctor first.

A beginner circuit

Do each exercise for 30 seconds, rest for 30 seconds, then move on. Repeat the whole circuit two or three times.

1. March on the spot to warm up
2. Squats, sitting back as if onto a chair
3. Wall or knee push-ups
4. Standing knee lifts
5. Glute bridges, lying on your back and lifting your hips
6. Plank, on your knees if needed

Finish with stretching

Stretch your legs, back and shoulders for a few minutes, breathing slowly.

Make it a habit

• Choose a regular time, such as after waking.
• Start with 10 to 15 minutes, three or four days a week.
• Increase slowly by adding a few seconds or repeats.
• Track your sessions in a notebook.

Listen to your body

Mild effort and tiredness are normal. Sharp pain, dizziness or chest pain are not. Stop and get advice.

Add movement through the day

Walk when you can, take the stairs and stand up from your phone or desk every hour. Small movements add up.

This is general information and not medical advice.

Written by the EarnNaija team at EarnNaija Digital Technologies.

This article is general information, not financial or legal advice. Earnings are never guaranteed. See our fees page for the exact costs.