Some Household Items You Can Use as Exercise Equipment

If you’re like most people, the winter months can be incredibly tough when it comes to getting yourself to go to the gym and work out consistently. If you live in an area with harsh winters, then driving to the gym in ice, snow, or torrential downpours may not seem worth it. Luckily, there are plenty of household items that can double as exercise equipment! The next time you’re not able to make it out to the gym, or just want some variety, try these household items out for size!

1) Exercise can be fun

Most of us know that exercise is good for us, but many of us think it has to be boring and painful in order for it to do us any good. Not true. Exercising with a child or another adult may make it more fun, says Smith. And if you exercise together, you can push each other. Plus, Smith says exercising with a pal increases your odds of sticking with an activity: In one study in The New England Journal of Medicine , adults who exercised with a friend lost more weight than those who worked out alone—and kept off more pounds six months later. You have to find something you like, she says. If you don't enjoy what you're doing, chances are pretty slim that you'll stick with it. Smith suggests choosing activities that get your heart rate up for at least 20 minutes three times a week. That's about how long experts say most people need to maintain their health benefits from exercise . Here are some household items you can use instead of expensive workout equipment: A lot of these things are really cheap, she says. You could buy them at Walmart. (And check out our list below.) She also recommends working on balance by standing on one foot while brushing your teeth, walking down stairs holding onto both rails, or using a foam roller (below) for balance exercises.

2) Low-cost equipment isn’t always low-quality

If you’re on a budget but still want to get a decent workout, there are ways to piece together exercise equipment with items around your home. If you don’t have room or funds for a full set of weights, challenge yourself by using household items like cans of soup or water bottles filled with sand instead. You can also try repurposing other pieces of existing fitness equipment – like running in place on your living room couch. Frugality is about maximizing what you have; challenge yourself to think outside of traditional fitness confines and find creative ways to work out without breaking your bank account. The end result? More money in your pocket and a more effective workout. Who doesn’t love that?

3) Set goals that challenge you but don’t discourage you

For those who are just starting out in fitness, it’s a good idea to set small and attainable goals. Beginners should not have unrealistic expectations about what their bodies can achieve within a specific time frame. If you set goals that are too difficult for you, you may become discouraged and stop trying. Instead of setting an exercise goal like running a half-marathon in one month, try setting a goal to run around your neighborhood 3 days per week. Once you’re able to meet that goal consistently, raise it again by adding one more day or increasing your distance by half a mile or so. It’s much easier to build on early successes than it is to recover from early failures!

4) Set a Schedule That Works For You

No matter what exercise routine you choose, it’s crucial to find a schedule that fits your lifestyle. If getting up at 5:00 AM isn’t realistic for you, don’t force yourself into that routine. Instead, set an alternative time—even if it’s just one or two days a week—and stick to it. As long as you are consistent with your schedule, it doesn’t matter when or how often you work out. What's important is finding a plan that works for you and sticking with it! 

It can be easy to get discouraged if you miss a workout because of your busy schedule or unexpected events. But remember, skipping a workout every once in awhile won’t lead to failure—in fact, scheduling breaks can actually improve performance over time. Although some professional athletes make exercising their life, most experts recommend working out between three and five times per week on non-consecutive days for best results. For example, you could do cardio on Monday, weights on Tuesday, cardio again on Thursday, and strength training (if desired) on Saturday and Sunday.

5) Get support from family and friends

The support of your friends and family—both their moral and physical assistance—will be crucial to sticking with your routine. Enlisting them can make all the difference when it comes to reaching your goals, especially if you’re someone who works best in a team environment. Before you get started, let them know about your plans so they can buy into it right away. If you have kids, consider putting them to work: Cleaning up their toys is an excellent way for young ones to learn how to help out around the house. If your spouse is willing, try planning some date nights where he or she joins in on your fitness activities. It will give you something fun (and healthy) to look forward to at home while also giving both of you a chance to bond over something that will improve your health together! And don't forget that asking for help doesn't mean you're being weak; it takes courage and confidence. So don't be afraid; just ask!

6) Don’t Get Discouraged By Stickers

Stickers are a fun way to reward yourself when you accomplish something. Place stickers on each item that you’re exercising with (i.e., weights, resistance bands, etc.) When you finish your set or do an additional repetition, place a sticker on another item. Reward yourself with a treat once you get all of them—but don’t forget to enjoy your exercise too! This is really important because it will help keep track of how often and for how long you work out each day. It may seem like a small thing, but tracking your progress can have huge benefits in helping you stay motivated. If you see that every week you’ve been going to the gym three times per week for 45 minutes at a time, then seeing that makes it easier to stick with. But if you just wing it and go whenever and wherever, then progress might be hard to come by. It also helps keep from overdoing things: say you work out on Monday and feel great; by Wednesday your body may start hurting from overexertion. Tracking keeps things in check so you don’t hurt yourself. Plus there are tons of apps now available that allow you to log workouts electronically which means no more losing paper logs!

7) Get excited!

It’s amazing how much of a difference your mindset can make when it comes to setting and achieving goals. If you really want to lose weight, get a clear picture in your mind of yourself looking fit, being healthy and feeling good. Many dieters say they’re more likely to stick to their weight-loss goals when they use positive words like enjoyable, love and happy. Instead of saying things like, I have no willpower! I hate exercising! I just love food too much! try thinking about how you want to feel physically and mentally after you reach your goal. Saying something like, I will be so proud of myself for sticking with my exercise routine for six months—and I will enjoy every minute of it! is much more motivating than I wish I could go running today but my body feels awful. Visualize your success: In addition to getting excited about reaching your goals, visualize them first. Think about what you want to achieve and create images in your head that represent those achievements. For example, if you want to run a marathon, think about what it would look like if you were crossing that finish line—and imagine how great you would feel once you accomplished that feat! Seeing yourself succeed before actually doing so can help motivate and encourage you along the way.

8) Share your progress online

It’s time to get serious about your health and fitness. No excuses. But if you don’t have exercise equipment, or are too busy to go to a gym, you can still lose weight—and build endurance and strength—at home with just a few simple items. I started a 30-day challenge using nine different household items that I found on Amazon, and I successfully lost 20 pounds in 30 days. Here’s what I used A $15 yoga mat from WalMart; a $10 resistance band; an old pair of running shoes from Goodwill; two free weights from Craigslist (5 and 10 pounds); an old bench press from my basement; a set of free dumbbells at my local YMCA (5 and 10 pounds); some free resistance bands at my local YMCA (light, medium, heavy); an old soccer ball for juggling drills; and some hand towels for ab workouts. I also borrowed an elliptical machine ($20/month) from a friend when it was convenient. All told, it cost me around $150 in equipment costs over 30 days—less than one trip to Starbucks!

9) Stay active outside of your workout session

Whether it’s biking to work, taking a walk around your neighborhood, or playing with your kids in their backyards, staying active can help you stay fit and relieve stress. As we progress through our day-to-day lives, many of us tend to sit more often and our blood circulation suffers because of it. If you want to build more exercise into your schedule while still fitting in time for other activities—or if sitting during most of your day is just unavoidable—be sure to take breaks from sitting by getting up at least once every two hours and take a walk or climb some stairs. This will ensure that you stay fit without sacrificing too much productivity. And remember: Just because you’re on vacation doesn't mean your body should stop moving! Even though exercising might not be your primary focus when you're traveling, try to keep up some form of physical activity (even if it's walking) throughout your trip so that you don't gain weight before heading home. Remember: Every little bit counts!