The home gym you never knew you had

Being the biggest person in the gym is difficult. To be honest most of the other people in there don't give you a second glance, but in your own head it seems like they are judging your every movement. And lets not start with the public changing rooms.

So what's the alternative? Walking? With the glorious UK weather, the ability to exercise outside when you are lacking in motivation is less than ideal. Did you know you already have the makings of a basic home gym?

Stair-master: Unless you live in a single story house, you have a flight of stairs. These can be used in two ways. Haul you ass up and down the stairs for a medium intensity workout, just be careful on the down journey. Aside from slipping, your knees are under more pressure on the downward journey. The second method is to use just the bottom step as a step class. Put on your favourite high energy music and left up with the left foot, then step up with the right one, step down with the left and then with the right. To break up the routine, you could pause, then start with the right foot and repeat. Another variation would be to step up left, tap your right toe on the step, then down right, then down left. Once you get good at it and your balance has improved, add some over head two hand claps to work your upper body.

Weight lifting: One litre of water weighs 1kg, so plastic bottles filled with water make good free weights. The bigger the bottle the heavier the weight. When you get stronger supermarkets sell 5 litre bottles of water with handy handles.
When using free weights, you need to make sure your stance is good, back straight and feet shoulder width apart with your knees slightly bent. You can use the bottles for bicep curls, side lifts, forward lifts, over head chest press. Breath in on the lift, breath out on the way down.

Treadmill: Put the telly on, but don't head for the couch, stand in the middle of the room and walk in place. At first just concentrate on getting each foot off the floor, but as your strength improves, lift your knees higher on each step. You can also lift the opposite arm as if marching. When you get really good at it, hold a bottle of water in each hand as you march.

Tai Chi: If you are reading this on the net, you have access to Google. search for online tai chi video. The Tai Chi Wizard offers a free online course that's worth checking out. The good thing about tai chi is that it is very low impact and will work wonders for your core and balance.

Extreme Vacuuming: Find two strong and large plastic bags. Fill each with 1kg (or more) of rice, lentils or similar stuff. Seal the bags and wrap the bag round your ankles, securing with a scarf or something like it. The ankle weights will turn your cleaning chores into a workout. If you have a backpack you could put a couple of water bottles in to add more resistance. Make smaller weights for your wrists. You might want to avoid using flour or sugar, just in case the bag splits. Rice and lentils are much easier to clean up.

With a little imagination lots of things you already own can be used as fitness equipment.

As with any exercise, stop when you feel pain. As you get fitter you will learn what is just muscles having a bit of a moan and when your body is telling you to stop. If you can't remember the last time you exercised, you might benefit from a quick once over from your GP. Let them know your plan to start exercising and they will advise you how to proceed safely. The best advice is not to go mad the first day, little and often is the best way to start. Restarting exercise after injury is even harder than starting in the first place.

Go enjoy your new home gym.