Exercise moves you can do

Pushups: Pushups may seem intimidating to someone who hasn’t worked out in quite some time, so Crum suggests starting with simple pushups against a wall to build up strength, then advancing to incline pushups with hands on steps, then finally to the more traditional on the floor. “You can also start on dropped knees to build up strength,” he says. 

Stairs: Walking up and down the stairs is a simple way to get exercise indoors. “Even going up and down one or two flights of steps can be very effective. Go up and down the steps in your home. We see people going up and down the steps here all of the time during their lunch hour,” Crum says. 

Squats: A good leg workout and, like pushups, there are many variations to build strength and work out various muscles in the legs. “There are tons of variations, and you can add weights such as light dumbbells or water jugs to increase your workouts,” he says. 

Crunches: A good place to start for the abdomen and stomach muscles, working to full situps. 

Chinups and pullups: Great for arms and upper body strength, Crum says. “You can purchase a chinup bar at fairly low cost, and there are lots of variations to build your strength with the bar,” he says. Crum suggests starting by standing on a chair to get lower body assistance until your upper body is strong enough to support your full body weight. 

Exercise bands: An inexpensive and effective way to vary your workout. Crum suggests bands with handles and thicker tube-shaped bands for more durability and strength. You can even tuck a band into your desk and use it throughout the day for simple exercises. Other tools include stress balls and dumbbells. “You would be amazed at how a stress ball can build strength in your hand, and, of course, reduce stress,” he says.