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Small space, big gains

Here’s how you can convert your tiny apartment into a full-fledged gym for your full body workouts

Living in a small apartment doesn’t mean your fitness goals have to take a backseat. If anything, compact spaces can help you focus on effective, time-saving workouts. You don’t need a sprawling gym or a pile of equipment to stay in shape—just a small area, a little motivation, and a plan. You can perform a full-body workout with just a yoga mat’s worth of room. Plus, working out at home eliminates excuses like “no time” or “no gym nearby.”

Small Space Story

Dr. Anup Khatri, senior Con-sultant- Orthopedics, Glen-eagles Hospital, Mu-mbai says that there are various health benefits of bodyweight workouts. “Con-sistent bodyweight workouts can help improve your joint’s mobility, strengthen bones, and enhance muscle support around the joints. It also reduces the risk of several orthopaedic injuries.

If you are struggling with back pain which is common among urban dwellers due to prolonged sitting then a bodyweight workout can be helpful.”

Shape Up You

Even in small spaces, a few versatile tools can make a big difference. Resistance bands are fantastic for strength training and take up almost no room. A yoga mat provides a comfortable surface for floor exercises and stretches. If you want to add resistance, small dumbbells or even household items like water bottles can work wonders. Dr. Imraan Khan (PT), Consultant Head Physio-therapist, Wockhardt Hospitals, says, “There are various limitations to exercising in tight spaces. You may not be able to perform every exercise in your bodyweight workout as it may also include full-body exercises.

Individuals need to be cautious as tight spaces can easily make you fall or slip which can further lead to serious injuries or complications.”

Dr Khan suggests that modifying exercises according to your body’s ability to perform workouts can help improve your stamina and overall well-being. If you are unable to perform certain exercises then you can modify them such as using chairs for squats or reducing their intensity.

Convenience is a significant advantage of small-space workouts. There’s no commute, no waiting for equipment, and no need for a gym membership. You can exercise whenever it suits you, whether it’s early morning, during a work break, or late at night.

The Motivation Factor

A good playlist or an engaging podcast can make the experience even more enjoyable. “'People with existing back pain should avoid doing certain exercises like sit-ups or forward bends as these can negatively affect their spine and knee causing extreme pain and strain. Those with joint-related issues like arthritis should only indulge in activities that are low-impact to avoid excessive strain on their joints,”' says Dr Khatri. The size of your living space doesn’t determine the size of your fitness achievements. Because when it comes to fitness, it’s not about the size of the space — it’s about the size of your commitment.

Compact Workout Routine

Warm-Up (3 Mins): Start with high knees, arm circles, and standing toe touches. This will get your blood flowing and prepare your body for the workout.

Core Circuit (5 Mins): Hold a forearm plank for 30 seconds, then switch to a side plank for 15 seconds on each side. Follow this with 45 seconds of mountain climbers. Rest for 15 seconds and repeat. (Targets your core muscles and improves overall stability.)

Cardio Burst (3 Mins): Alternate between low-impact burpees and jumping jacks for three rounds of 30 seconds each. (Gets your heart rate up without requiring much space)

Cool Down (3 Mins): Finish with stretches for your hamstrings, quads, shoulders, and back. Take deep breaths and enjoy the sense of accomplishment.

Strength Moves (8 Mins): Do lunges by stepping forward, alternating legs for 1 minute. Add a twist for extra core engagement.

Push-ups: Use your couch for incline or decline push-ups. Perform 10-12 reps.

Walls situps: Lean against a sturdy wall for wall sits. Hold for 30 seconds, rest for 10 seconds, and repeat twice.

Dips: Use a chair for dips to target your triceps. Perform 10-12 reps, rest, and repeat.

Lift & Push

70% millennials prefer working out at home instead of going to a gym due to convenience, lack of time, and limited space. (Statista 2023)

20% fitness trainers recommend resistance bands for home workouts due to their versatility and space-saving qualities. (IDEA Health & Fitness Association, 2022)

64% people reported feeling less stressed and more energized after incorporating daily exercise into their routine. (Harvard Health, 2021)

Individuals need to be cautious as tight spaces can easily make you fall or slip which can further lead to serious injuries or complications.” — Dr. Imraan Khan (PT), Consultant Head Physiotherapist, Wockhardt Hospitals

( Source : Deccan Chronicle )
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