Simple Home Exercises for Fitness and Health

The long weekend is upon us! However, getting adequate exercise is a challenge most of us are dealing with. Fortunately, there are simple exercises you can squeeze in especially after a long day’s of work.

Importance of Fitness

Our body is wired and manufactured to move. But yes, we understand; working adults barely have the time and energy to exercise on top of an already busy schedule. So, let us help you. Here at Byherbs we care about the holistic wellness of our community.

Simple Exercises while Watching TV

There are a lot of simple but effective exercise you can do in the comfort of your very own home. It doesn’t take much. So, let’s start with the simplest. Here’s are some simple and fun exercises you can do while watching TV.

Hand Lifts

Lift up your hands until they are parallel to the ground. Make sure to slowly increase the speed gradually for higher intensity. Alternatively, you can use some weights to challenge yourself further. This exercise will surely shape up those arms! Exhale as you bring your arms down, inhale as you lift.

Byherbs Home Exercises Hand Lifts

Where you will feel it burn: Your deltoids, triceps and biceps and shoulders.


Leg Lifts

Lie flat on the ground and lift up your legs and point your toes, with slightly bent knees. Be sure to engage your core as you lift your legs up. A helpful tip: Press your lower back onto the floor as you lift. Exhale as you lower you legs, inhale as you lift them up high.

Byherbs Home Exercises Leg Lifts

Where you will feel it burn: Your lower abdomen and thighs.



Make sure your body is straight as you dip down for the lunges. Place your arms on your hips and engage your core to stabilize yourself. Exhale as you dip down, inhale as you stand back up.

Byherbs Home Exercises Lunges

Where you will feel it burn: Your core, thighs, calves and rear.



Imagine that you are sitting down on a chair. But make sure your back is straight, do not lean forward. Keep going until your thighs are parallel to the ground. Exhale while you go down, inhale as you stand back up.

Byherbs Home Exercises Squats

Where you will feel it burn: Your core, thighs and rear.


Hold Squats

Commercial is on? Try to hold your squat until the commercial ends (or for as long as you can). Stretch your hands out and go as low as you can. Try doing this together with your family, every commercial, and see who has the mightiest thighs! Exhale while you go down, inhale as you stand back up.

Byherbs Home Exercises Hold Squats

Where you will feel it burn: Your core, thighs, rear and arms.


Sit Ups

Sit-ups are a good exercise for your abdomen. Instead of those munch-snacks, trade them for the tummy fat-burner. Exhale while you go up and inhale as you lay back onto the ground.

Byherbs Home Exercises Sit Ups

Where you will feel it burn: Your core.


Why it’s Important to Keep Moving

A balance between what we consume and what we burn off is essential in achieving a healthy body. A lot of us consume more than we burn off and unfortunately, that leads to weight gain. You will physically and mentally feel better if you constantly move and keep active. In addition, as you get older, constant movement helps you to gain body strength and faster reflexes. You won’t really have to worry about having people help you get anywhere.

How do I Motivate Myself to Move?

Download a step tracker app. Most of our phones already have an in-build health app. Aim to get 10, 000 steps a day. Sounds a lot? It’s possible, however, if you make time and put in effort to provide the wellness your body needs. Start small and work your way up. You don’t need fancy equipment or state-of-the art exercise machines. Do what works for you. Dancing, brisk walking, yoga, cycling, etc. But most importantly, just keep it moving.

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