Bodyweight exercises require no equipment and can be done almost anywhere. They utilize your own body to provide resistance to build strength instead of a piece of equipment like a hand weight or resistance band. Strength training using your body weight can be excellent for building muscle and bone health in a low-cost, versatile way that can fit any comfort or skill level.
Suggested Equipment: Sturdy chair
Workout Directions: Repeat each exercise 8-12 times, complete circuit 2-3 times, two times per week on non-consecutive days. Breathe throughout each activity, do not hold your breath. Inhale on the easy part and exhale on the hard part. Tighten abdominal muscles and maintain core strength during activities.
Participating in this activity is purely voluntary. If you are not regularly active, it is recommended to consult with a physician before starting physical activity.
- Physical Activity, Centers for Disease Control and Prevention (CDC)
- Physical Activity Guidelines for Americans, 2nd Edition, U.S. Department of Health and Human Services
The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).