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The health benefits of regular exercise are well known, and the great news is that you don’t need to invest in expensive equipment or join a gym to improve your physical fitness!

We’ll show you how easy it is to do a good workout at home, using everyday household items. For each exercise, easier and tougher options are indicated where possible to suit your ability.

Aim to complete 12-15 repetitions of each exercise. As you get fitter and stronger, build up your routine so that you can complete two sets of 15 repetitions. Remember, start slowly and build up gradually.

Equipment needed

If you already have a set of dumbbells, these are ideal for adding resistance to some of the exercises; however, they’re not essential. Simply use whatever you can find at home instead. Start out with something light, like a tin of beans, and work yourself up to heavier items, such as laundry detergent bottles filled with water.

Key points

  • Wear clothing you can exercise in comfortably and safely – you don’t want to be tripping over too-long trousers.
  • Make sure the area you exercise in is cleared and safe.
  • Have a drink with you at all times when exercising. Try to consume 200ml of water for each 15 minutes of exercise – don’t wait until you’re thirsty.
  • If you have any underlying medical conditions, or have not exercised for many years, we recommend seeing your GP for a check-up before embarking on any exercise routine.


Always warm-up fi rst. The type of warm-up should be appropriate to the level of exercise you’re about to do, and should last 5-10 minutes. The warm-up should cause a gradual increase in heart and breathing rate, and you should feel physically warmer.

Cool downs

As you finish any exercise, gradually allow your heart rate and breathing to return to normal. Light aerobic exercises, such as gentle walking, are ideal. Finish your cool down by stretching the major muscle groups.

If the exercise requires the support of a chair, always make sure you choose one that is firm and safe.

Download our PDF Guide:


  • Efsalogo
    European Food Safety Authority.
    European agency for scientific advice and communication of the risks associated with the food chain.
  • Foodstandardsagencylogo
    Food Standards Agency.
    Government is the department of the United Kingdom that works to protect the public health of consumers over food.
  • Evidence Based
    Evidence based.
    Practice based on scientific evidence and the realization of medical-scientific studies that prove its certainty.