Staying Active in Small Spaces

Woman running on a treadmill indoors.

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Whether you work from home, you’re a stay-at-home parent, you live in a small space in a big city, or any other number of reasons you might be homebound, it’s important to your whole health that you stay active no matter your environment.

We’re here with our Sports Med and Rehab experts to help you get creative and maximize your small space for a full workout.

Great Workouts That Come in Small Packages

Living in a small space doesn’t have to limit how effective your physical activity is with some slight modifications on how you achieve your goals. There are endless exercises that you can do that don’t require a large amount of open space.

Experts say it’s completely possible to fit in a full body workout using just a handful of small-space–friendly moves. Cycling between jumping jacks, mountain climbers, squats, pushups, lunges and bicycle crunches make a great workout. Do each exercise for 45–60 seconds with a 10–15 second recovery. After one full round, take a 60–90 second recovery and do it again. Four to five rounds of this routine will provide an outstanding full body workout.

For a good cardio session, burpees, high knees, jumping jacks or jogging in place are recommended. Our Sports Med and Rehab experts recommend you pick one and do it for one minute, followed by a 30-second rest. Repeat four times for an effective cardio burst.

Workout Equipment for Small Spaces

Walking pad treadmills and fold-up running treadmills are light, compact and portable, allowing you to be more active while at home. Storage is easy if you live in an apartment or other small space.

Make use of what you have. If you don’t have weight rack or a yoga mat, improvise with items you already have in your home. For strength training, easy to hold in your hand items like soup cans or water bottles can easily be used for bicep curls or shoulder presses.

Other common household items can stand in for gym equipment. Use a sturdy coffee table as a bench, or the edge of your couch to do dips.

If you’re into yoga, don’t worry about not having a mat. With a little creativity, you’ll be just fine. Just find a surface that isn’t too slippery or grab a towel. If you don’t have blocks, use a stack of books or shoeboxes. A bathrobe belt or necktie are creative and effective alternatives to yoga straps.

Make Space for a Stronger You

At AdventHealth Sports Med and Rehab, we’re here to help you heal, strengthen and renew with a whole team of sports-medicine and rehabilitation experts dedicated to your whole-person care so you can stay active — whatever your space.

Driven by your needs and goals and our expertise, we provide a full range of non-invasive treatments for injuries. That includes ACL tears, car-accident injuries, chronic conditions, overuse injuries like tendonitis and more.

And if you need more advanced care, you’ll have access to our network of board-certified orthopedic surgeons. Whether you’re an elite athlete or coping with a recent injury or chronic condition, we’ll work with you and for you to create an individualized sports medicine or rehabilitation plan to get you back to the activities that fuel your life.

Reach out today to learn more. You deserve to feel whole.

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