What are some of the exercises that one can do everyday to stay fit at home with minimal cost?

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You need to define what Fitness is to you.

Let’s assume that you are a middle-aged person, usually very Busy at a mostly Physically Sedentary and a Mentally Stressful Job. Fitness to you would mean not to put on a Tummy, to Keep your Blood Sugar and Blood Pressure under Control, not Gasp for Breath if you have to Walk up one Flight of Stairs…things like that.

So, two things to do:

1) Eat Healthy, but Don’t Overeat

  • Avoid Soft-Drinks and Junk Food completely
  • Do NOT buy Soft-Drinks and Junk Food for home storage…you do NOT need to work HARD to abstain from eating Junk, if you don’t have them stored at home
  • In fact, AVOID doing grocery purchases when you are hungry
  • Try to Eliminate Simple Carbohydrates such as as White Rice, White Flour…
  • Complex Carbohydrates such as Oats are good
  • Eat a Good Amount of Quality Protein with ALL your Meals
  • Do NOT Skip Meals….Do NOT Skip Breakfast (a bit of a repeat…yes)
  • Have a gap of 4-5 hours between meals….Do NOT Snack between meals
  • Eat your Dinner early…about 3-4 hours before bed…Do NOT Snack afterwards
  • Have a gap of 10-12-14 hours between your Dinner and Breakfast the next morning (NO SNACKING on ANYTHING, in-between)
  • Eat ONLY when hungry (Eliminate Emotional Eating/Binging)
  • Eat Slowly and Chew your Food Well
  • Hydrate Well

2) Keep an Active Lifestyle (definitely outside of work…maybe even a bit while at work)

  • Keep Active
  • Walk whenever you can…even to the nearest Grocery Store/Shop
  • Climb the Stairs, instead of taking the Elevator, as much as possible
  • Taking up some day-to-day household chores will keep you healthy and will also lessen the burden for your spouse (and for your other family members)
  • Take up Other Chores around the house too, maybe on the weekends. Gardening is an EXCELLENT workout. Maybe a bit of simple plumbing, electrical works (simple ones that you are qualified to do) etc., would help too
  • Make sure to get enough Rest each and every day (a minimum of 8–10 hours of sleep is a MUST.
  • Do NOT Stress out too much.

All of the above would cost nothing…in fact, would lessen your overall expenses quite a bit too, while at the same time will keep you healthy and fit, as according to your definition and need for Health and Fitness.

This will be a good start, will be very effective at producing your desired results, even before contemplating simple exercises that can be done…in addition to the above.

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