Common-sense, Easy Exercises

By Joannie Logan Physical Trainer

Although most gyms in South Florida are open, several people are nonetheless weary to visit them through fear of contracting the coronavirus. However, one can still get the required exercise outside a gym. If you are among those who cannot, or are reluctant to, visit a gym here are some common-sense, easy exercises you can still attempt. 


Walking is one of the easiest ways to be physically active regularly, lose weight and become healthier. People who walk regularly, at least 20 minutes daily in a brisk manner, burn more calories than those who make weekly visits to a gym.

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For those with busy schedules, they can try to walk more by walking instead of driving short distances, park their car a distance from, and walk the rest of the way, to their workplace; or if they don’t drive get off the bus or train one stop early and walk the rest of the way. Aim to walk 10,000 steps daily, burning up to 400 calories. To keep track of your walking, use a pedometer, or exercise your brain by counting your steps while you walk.

You’ll be surprised how many steps you can take within 30 minutes by simply walking in or around your house, garden, office, or the shopping mall. Just walk!

Home exercises

Burn calories, lose weight and feel great with simple exercise at home. These exercises include: walking (of course); jogging on the spot, stretches, sit-ups, push-ups, pull-ups (using a door jam), stairs climbing, stomach crunches, rope-skipping, and/or working out with a medicine ball. 

Take periodical breaks from the TV, computer and the smartphone and simply walk around the room, stretch or jog on the spot.

Skipping is an excellent home exercise. Just 15 minutes daily generates health benefits, including heart and lung fitness, strong bones, balance and flexibility. The average person will burn up to 200 calories during 15 minutes of skipping. However, skipping is a strenuous exercise, for beginners, it’s recommended they start slowly at first; say 5 minutes per day for the first week, then increase gradually to a more rapid pace up to 15 minutes daily.

If affordable, it’s recommended to invest in exercise equipment like a stationary bike, treadmill to use in the home. Using either or both of these equipment 30 minutes daily works wonders for your physical wellbeing.


Assuming one has easy access to a pool, or lives near the beach, swimming, like walking, is one of the most effective exercises. When one swims all the muscles are engaged. Understandably, although there are several public pools where one could usually visit, its best in the current pandemic to swim in private home pools, or in the ocean adjacent to one of the several lovely beaches in South Florida, where one can swim even a few times monthly.


For the young and the old, one of the more pleasant forms of exercise is dancing, and not necessarily at a night-club. Simply turn on the radio, or create a playlist with reggae, soca, salsa, or some other pulsating/rhythmic music genre and dance to good health for 30 minutes every day. Swing your hips, arms, legs, contract your stomach and buttocks, and sweat.  



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