The beginning of a new calendar year is often full of optimism and hope, as many of us resolve to live better and improve our lives over the next year. A common resolution is to improve our exercise habits and health. Unfortunately, many times these resolutions will be short-lived or unfulfilled altogether. So, as we turn the page on 2024 and make our way into another new year, let’s consider some easy ways to keep the new year’s promises.
To that end, today’s article will describe 5 simple exercises that can be easily added to your daily routine and can make 2025 a year you adopt some new healthy habits. These are exercises that can be done in your home with little or no equipment – with very little space, and very little time.
Before we begin, keep in mind the importance of warming up and stretching before you start exercising. This can help to prevent injury or discomfort, and can also help you get the most out of your exercise routine. Take 5 minutes to march in place, do some arm circles, gentle torso twists or any of your other favorite warm-ups.
Now, let’s get started!
- Bodyweight Squats
Benefits: Strengthens legs, core, and improves balance.
Instructions: This simple calisthenic exercise is relatively easy to understand and can be very effective. Begin by standing with your feet hip-width apart. Keep your back straight as you lower your body, hinging at the hips and knees. Pause when your thighs are parallel to the floor, then stand again. Repeat as many times as you comfortably can. Over time, you should be able to increase your reps. - Glute Bridges
Benefits: Strengthens glutes and lower back while improving posture.
Instructions: This is another simple exercise that can benefit virtually anyone. Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with your palms facing down. Tighten your core and squeeze your glutes while slowly raising your hips until your hips, lower back, buttocks, and thighs form a straight line with your shoulders. Hold for a few seconds, then gently lower yourself back down to the starting position. Repeat as many times as you comfortably can. Over time, you should be able to increase your reps.
- Standing Calf Raises
Benefits: Strengthens lower legs and improves balance.
Instructions: It’s easy to take for granted how much our calf muscles do for us. Let’s not forget to take care of them. Start by standing with your feet shoulder-width apart, toes pointing forward. Slowly raise your heels off the ground by contracting your calf muscles, and then slowly lower your heels back down to the starting position, keeping your knees slightly bent but not locked throughout the movement. Repeat as many times as you comfortably can. Again, you should be able to increase your reps over time.
- Bird Dog Exercise
Benefits: Builds core stability and strengthens the lower back.
Instructions: Here’s a great full body exercise that’s both easy and effective. First, get into a quadruped position (on all fours) with your hands beneath your shoulders and knees beneath your hips. Slowly reach one arm and the opposite leg (i.e. right arm/left leg, left arm/right leg) with toes pointed away from the body. Reach long, attempting to get the body in a straight line. Return your hand and knee to the starting position. Repeat with the other side. Maintain posture throughout, without letting your head fall, back arch or slouch, shoulder collapse, or torso rotate. Repeat as many times as you comfortably can.
- Seated Marching or Leg Lifts
Benefits: Great for improving lower body strength, especially for those who sit often.
Instructions: If you live a lifestyle that finds you seated for large portions of the day, this may be a great exercise for your daily routine. While sitting comfortably in a chair, lift one knee up toward the ceiling. Reach your knee as high as is comfortable and hold this position for a few moments. Relax your foot back to the floor. Do the same with the other leg, then repeat as many times as is comfortable.
Of course, it’s always smart to end your exercise session with a quick cool-down/stretching session.
These are just a handful of the many, many simple exercises that can be done quickly and easily in your home on your own time. Give them a shot and see if they can’t become part of your regular routine in 2025. A stronger, healthier body is one of the greatest gifts you can give yourself, and the new year provides a great opportunity to recalibrate and set some new goals for personal improvement. Remember to be consistent and celebrate your small wins.
If you would like some professional guidance in your exercise journey in the new year, reach out to a physical therapist. They can evaluate your current circumstances and craft an exercise plan tailored to your personal needs and goals. They can guide you toward becoming the best version of yourself this year.
Good luck and good health to you in 2025 and beyond!
