Home Gym Know-How

You can build your own gym right in your living room with just a few pieces of low-cost equipment and these exercises

Resistance Bands

Resistance bands are light, portable rubber bands. Some have handles on either end, while others are a closed loop. You can use resistance bands for a variety of strength exercises including squats, shoulder presses and bicep curls. Resistance bands allow you to get a full-body workout with a single piece of equipment. Bands are available in varying levels of thickness so you can adjust the resistance as you go. A thicker band means more resistance.

Alternative options: If you don’t have resistance bands, you can use old nylon stockings, other stretchy material or small hand weights.

Move to try: Chest Pull

Stand up straight with your feet hip-width apart.
Hold the ends of the resistance band firmly out in front of you.
Open your arms out wide while squeezing shoulder blades together.
Hold for a second or two, then return to the start position.
Do 8–12 reps. Complete 1–3 sets.

Tip: Keep your back flat throughout the movement. See video for demonstration. If you need to increase the tension in the band, hold your hands closer to the middle of the band.

How to: Chest Pull

Yoga Blocks

Typically made from a dense foam, yoga blocks are rectangular in shape and very lightweight. They are often used as props when practicing yoga, but they also can be used for several general exercises. Blocks are great for any type of ab exercise where someone might normally use a weight or dumbbell but prefer a lighter option. And their small size makes yoga blocks perfect for at-home storage.

Alternative options: Firm cushions, folded blankets or a stack of books can all be good options.

Move to try: Seated Twist

Sit on a chair with your legs in front of you, knees slightly bent and heels on the ground.
Lean back slightly. Hold a yoga block in your hands and reach your arms out in front of you.
Keeping your arms straight and heels planted firmly, slowly twist side to side at the waist.
Do 8–12 reps. Complete 1–3 sets.

How to: Seated Twist

Dumbbells

Although dumbbells are bigger and heavier than resistance bands, they offer similar benefits. They’re great for exercises that can be performed with a single piece of equipment. Dumbbells come in different weights, but you can get a great full-body workout with a single dumbbell. Use dumbbells to add weight to squats, step-ups and lunges. Or use dumbbells to work certain body parts, such as your arms and shoulders.

Alternative options: Canned goods, water bottle and other weighted household items work great in lieu of dumbbells.

Move to try: Seated Biceps Curl

Begin seated at the edge of a sturdy bench or chair with a dumbbell in each hand. Allow your arms to hang straight down at your sides so your palms face forward. Keep your shoulders down and back and your feet planted on the floor.
Bend both arms at the elbows to curl the weights toward your chest without arching your lower back or bending your wrists. Keep your elbows close to your sides.
Once the dumbbells reach your chest, reverse the movement to bring the weights back down with control.
If you can’t curl the weights without arching your lower back or shrugging your shoulders, choose a lighter pair of dumbbells.
Do 8–12 reps. Complete 1–3 sets.

How to: Seated Bicep Curl

What to Wear

Choosing workout clothes is mostly a matter of preference, but keep a few things in mind:

Help protect your feet by wearing shoes if you’re at the gym, outside or using dumbbells.
Make a habit of checking the bottoms of your shoes at the end of every workout. Replace your shoes when the bottoms are noticeably worn to avoid slipping or falling.
Wear breathable layers if you’re exercising in the cold.
If you’re exercising in the heat, wear lightweight clothes that wick sweat. Nylon and polyester clothing are good options.

Consult your provider prior to beginning an exercise program or making changes to your lifestyle or health care routine.

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This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.