Five Great Exercise Options if You Can't Go for a Run

Have you ever felt bored and restless while at work? Does tackling your house chores seem to take your weekend away from you? Undoubtedly, adult life can be pretty tricky sometimes, and it isn't unusual to find our busy schedules getting in the way of enjoying a healthy lifestyle. We all know that we need to exercise, but people usually ignore that exercising "when you have the chance" doesn't amount to anything.

If you want to benefit from exercising, then consistency is the key. If you're always starting and stopping and starting back up again, all you're going to get is either resilience or frustration, while your energy levels (and probably your mood!) remain more or less the same. Below, you'll find some options that may help you make some actual progress on increasing your stamina and endurance.

Try a Treadmill

Using a treadmill will be your best bet if you have to stay indoors. They usually come with various exercise programs and levels of resistance, and most of them also have a data display, which you can see at a glance while you exercise. With a treadmill, you can control your heart rate, calories burned, distance run, and overall progress only by lowering your sight, instead of taking your eyes "off the road" to check your smartwatch. 

There are many options and subcategories for these workout machines, too, but they tend to boil down to being either motorized or manual treadmills. Motorized treadmills consist of an engine that makes a belt turn at different velocities, allowing you to take either a tranquil walk or an intense run on it. They can be powered by plugging a cord into the wall socket or batteries.

On the other hand, manual treadmills only work with the power you exert on them. One option is the manual flat treadmill, which is more suited for walking. However, if you want to get a solid workout in, then a curved manual treadmill will be your best choice. They're more suited for going faster (like running), especially when compared with their electrical counterparts.

Reach for a Jump Rope

Using a jump rope is very simple and doesn't require fancy tools. Plus, it has the added benefit of including your arms in the workout session. It's also an excellent calf exercise! It often requires more of you, too, primarily when concentrating. Apart from the exercise itself, it can also improve your agility and timing since using a jump rope requires you to be nimble on your feet.

Run in Place

This is probably the easiest alternative to practice among the non-equipment options, especially since it doesn't require more than a stable surface, a pair of running shoes, and your desire for movement. It should be noted that when lifting your foot off the ground, though, your knee should reach a height of around the middle of your thigh to simulate better the act of running. 

In the same vein, when your foot lands, it should touch the ground with the metatarsus (the portion right behind your toes). A disadvantage of this option is that it doesn't do much for the posterior chain (like the hamstrings and calves) as actual running would, but it's better than nothing!

Use the Stairs

The stairs are an excellent alternative for those who can't use a backyard or any other area large enough to carry out a good cardio routine. They can include any moderately-sized vertical incline. However, it's very important for them not to be slippery, and if you can count with sidebars, all the better. That way, you can make sure not to fall down when going up, but mainly when going back down.

Even so, it's not entirely necessary to have access to a long set of stairs. If you can find a stairway that's even two or three steps, that can be more than enough. This is because they can be used to execute a rapid ascent and descent activity that, unlike running in place, does an excellent job working the posterior chain of the legs. 

Do Jumping Jacks

Its name may come from a children's toy, but jumping jacks are not a game – though, they definitely can be! Jumping jacks are a fun and effective cardiovascular exercise, and they're a cinch to do. All you have to do is stand with your feet together, your arms pressed against the sides of your body, and then jump as if you were making snow angels.

Jumping jacks work shoulders and legs, particularly the calves. However, they work the gluteus medius, minimus, the rest of the abductor muscle group, and the adductor. They require a higher physical demand than running or using the stairs, so they'll be nice to fit in any exercise routine.

An Added Bonus: Burpees!

Lay down on the floor with your face down. Do a pushup and immediately tuck your legs under you. Jump with your knees against your chest and your feet together under you. That is a burpee. Many variations include lifting your arms above your head as if you were gesturing "hi" or separating your legs when you jump as if you were doing a jumping jack.

This is an exercise that works legs and shoulders and targets the trapezius, arms (mostly triceps), pectorals, abdomen, and lower back. If this is an activity that you are not used to, you might want to start with three sets of 3 and go up from there. Burpees aren't just a great alternative, but they're also an excellent complement to your running routine. 

After the Session

Drink enough water before, during, and after each exercise session. This will help keep your body cool, but it'll also help keep yourself energized. It also helps protect your kidneys from making extra exertion to concentrate toxins and other waste products. That way, they can be erased from your system.

Never overlook what you eat, either, especially if you exercise regularly. As an athlete, you will need more protein and minerals like iron, calcium, and magnesium. A balanced and activity-oriented diet is very important for its primary nutritional benefits and post-exercise recovery. In turn, you'll ultimately increase your energy levels and muscular growth. Sure, you'll have to put in some work, but exercising from home is more than possible!