The Christmas and New Year holidays are often filled with rest, good food, and perhaps a little less movement than usual. When everyday life starts again, many people recognize the thought: “Now I’m going to start exercising!” – a classic New Year’s resolution. 😉
It's often about lowering the threshold and building a positive, lasting habit, step by step. When exercise feels daunting, remember that a little is better than nothing. In this post, we share five simple tips for creating a sustainable exercise habit – as well as a complete workout program that can be done at home, regardless of previous fitness level.
At Rehaboteket, you will find a wide range of exercise equipment such as exercise bands, loop bands, pilates/exercise balls, and balance equipment – carefully selected by our licensed physiotherapist to make it easy to get started in a safe and effective way.
Five simple tips for creating a sustainable exercise habit
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Try to find a form of exercise that you enjoy. It makes it easier to motivate yourself to get to the gym when you feel discouraged.
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Schedule your workout like a meeting with yourself.
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Start slowly. Don't increase your training dose too quickly, as you risk sustaining an overuse injury that will force you to take a break from training. Listen to your body and keep a training diary to keep track of your total training volume per week.
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Don't wait for the urge. It won't feel like doing the exercise every time, but do it anyway. It's the consistency of your exercise that will have the biggest impact on your health. Focus on how you feel after the exercise on days when you feel down.
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Prepare in advance – lay out your workout clothes
A common reason why training doesn't happen is a lack of time or difficulty getting to a gym. Then a training program that can be done at home could be the solution. Our physiotherapist, Ida, has put together a training program that can be done anywhere and that focuses on the large muscle groups. With simple training equipment, you can easily adjust the resistance and difficulty level to your level.
Eight exercises for the whole body
1. Staking with exercise bands
Attach the exercise band at chest height or higher. With our exercise band anchor, the band can be attached to a door between the top frame and the door. Make sure the ends of the band are approximately the same length. Stand with your back straight, facing the door and your arms straight out in front of you in the starting position. Grasp the ends of the band, or the handles. Pull your arms down/back while bending your knees and dropping your upper body forward. Make sure to activate your core. Return to the starting position and repeat.
Duration: 1 minute
Sets: 3
2. Mountain climbers
Get down on all fours, as if you were doing a push-up, so that only your hands and toes are on the floor. Your feet should be hip-width apart, and your hands should be under your shoulders. Keep your body straight and your abs and arms tight. Bring one knee forward toward your chest, while your other leg remains straight. How you land is not critical, as long as you get as far forward as possible. Then switch legs with an explosive jump. The faster you work, the more conditioning you will train.
Repetitions: 10–15
Sets: 2–4
3. Squats with loop band
Attach a loop or resistance band around your legs just above your knees. Stand with your feet hip-width apart. Bend your knees as much as you can, then return to the starting position with your legs straight. Repeat. Make sure your knees point in the same direction as your toes and try to keep your back straight during the movement.
Repetitions: 8 – 12
Sets: 1–3
4. Rowing with exercise bands
The exercise can be performed sitting or standing. Tie the band to, for example, a doorknob on a closed door, or do the exercise sitting with straight legs on the floor and fasten the band around the soles of your feet. Pull your shoulder blades together and pull the band towards you until your hands are level with your stomach. Slowly return to the starting position and repeat.
Repetitions: 8 – 12
Sets: 1–3
5. Pelvic lift with a loop band around the knees
Lie on your back with your feet on the floor. Attach a loop band around your legs just above your knees. Brace your abs and glutes and lift your pelvis until your hips are straight. Hold for 1-2 seconds and slowly lower back down. Repeat. Make sure to keep the loop band taut throughout the exercise.
Repetitions: 8–12
Sets: 1–3
6. Back raises on a Pilates ball
Lie on your stomach on a Pilates ball. Find your balance. If you have difficulty finding your balance, you can place the Pilates ball near a wall. Keep your chin lightly tucked into your chest and raise your upper body to a horizontal position without losing your balance. Slowly lower your upper body and repeat. Your arms can be placed crossed over your chest, or your hands held at the sides of your head during the exercise.
Repetitions: 8–12
Sets: 1–3
7. Abdominal crunches on a pilates ball
Position yourself so that your lower back is centered on the ball and your feet are placed on the floor. Your knees should be bent at a 90-degree angle. Find your balance. Suck your navel in toward your spine and contract your ribs and hips as you come up with your upper body. Return to the starting position and repeat. Try to maintain a neutral neck position.
Repetitions: 8–12
Sets: 1–3
8. Balance on a balance cushion
Stand on a balance cushion and try to keep your balance. It is advisable to stand close to a wall or a fixed piece of furniture so that you can take support if necessary. Increase the difficulty by turning your head/upper body sideways or by closing your eyes. You can also try standing on one leg on the balance cushion.
Duration: 30 seconds, feel free to do multiple sets
Summary
Getting started with your workout after Christmas and New Year's isn't about doing everything right from the start – it's about starting. Small steps, simple exercises, and the right tools can make a big difference over time.
Whether your goal is to become stronger, more mobile, or just feel better in everyday life, putting on your shoes and taking the first step goes a long way. 💚
Good luck with your new exercise habit!
About the content – expertly reviewed by a physiotherapist
Our goal is to provide clear, practical, and reliable information about health, exercise, and orthopedic aids. All our blog posts are based on proven knowledge and are reviewed by our licensed physiotherapist, Ida, to ensure that the advice is safe, up-to-date, and relevant.
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