In order to stay fit and healthy you need to get moving and start exercising. A gym membership is not necessary as a regular exercise routine can be done in the comfort of your home.

Here are some easy-to-follow tips from the experts to stay fit and healthy at home.

1. Plan

Make a schedule and make exercise or a workout routine a priority.

People tend to argue that they do not have the time to exercise with all the other responsibilities on their plate.

But sometimes it is only a matter of setting priorities and making time for exercise to keep your body physically and mentally fit.

2. Start slow

In order to be consistent in exercising at home, get off to a slow start so you don’t lose focus or motivation.

The reason behind this is that you may get too tired or you may run out of ways to challenge yourself when you get used to a certain routine.

You do not have to like exercise. But another reason to start slow is to figure out the routines that work for you and the most appropriate times to do it.

Be kind to yourself. There will be low days that you do not exercise and good days when you stick to the plan.

Don’t punish yourself for the bad days but work harder on the good days until you establish the consistency you need.

3. Drink water

Make it a habit to drink a lot of water. Your body needs ample water to function properly.

Water helps regulate the temperature of your body, lubricate your joints, protect the spine and eliminate waste and toxins.

Just keep in mind that every person is different, and everyone needs a different amount of water. Roughly six to eight glasses a day is a good start.

For a more specific calculation tailor-made for the needs of your body, multiply your weight by two-thirds and the result is your specific required daily intake.

Keep a flask or a water bottle within reach to remind yourself to drink from time to time. Replace sugary drinks with water at mealtimes and make sure to drink water when you work out.

4. Stand up and move

Working from home, you can get so caught up you forget to stand up and move. Set an alarm to remind you to get up from time to time.

Sitting for long periods not only causes back pain, it can also lead to some serious health problems later, such cardiovascular disease.

5. Set up a gym area

Set up a dedicated space for exercise.

You can buy gym equipment appropriate to your needs for a customised space or you can work with the things you have at home, such as filled water bottles as weights.

The important thing is to allot a specific area for exercise, even if it is just beside your bed.

6. Change your workout routine

Change up your workout routine from time to time as it gets too easy or boring. Or if you dread starting with one exercise, say working out the legs with dumbbells, try something different such as high-intensity interval training (HIIT).

You can also do short and sharp routines from time to time. Variety does not only mean changing the routine, it can involve modifying the duration as well, especially when pressed for time.

Add resistance and balance training, which is particularly helpful as you get older because you start losing muscle mass.

Resistance training can help slow down this loss. Balance is also affected as you get older too, so balance challenges and aerobic exercises are good additions to the workout routine.

7. Use technology

There are now technological innovations to help you stay fit and healthy at home. Follow online workout videos at your own pace.

Or download apps that provide metrics and analysis of your health, suggesting exercises, determining how much sleep you need and the best calory intake.

Smart fitness watches and other gadgets can help monitor your progress as well.

8. Add more fibre to the diet

Staying fit and healthy is not only about exercise, diet is also important. Add fibre to the diet by eating more fruit and vegetables and whole grains.

The water content of fruit and vegetables is absorbed more slowly, keeping the body hydrated for longer. Don’t like fruit and vegetables? Make smoothies.

Also, avoid processed foods.

9. Set up a self-care routine

Your mental and emotional health are as important as physical well-being, so set up a consistent self-care routine.

With a busy life, sometimes people forget how important it is to take a break and relax their mind.

Try switching off the phone and getting more sleep.

Read a book or start a journal. Have a warm bubble bath with a cup of tea or a glass of wine and your favourite music.

10. Make all of the above a habit

Consistency is the key to staying fit and healthy, even at home.

According to psychologists, it takes 22 days to form a habit, so try to stick religiously to your exercise and self-care routine for 22 days.

Once you get through this, doing all of the things you need to do to stay fit and healthy will come naturally.

Having a reward waiting for you when you reach your target can motivate you to strive to achieve your goals.

Have a scoop of ice cream when you lose a kilo, for example. Follow a four-day rule – do not let four days elapse between workouts to make exercise a habit, or do not let four days pass without taking some time for yourself.

Final thoughts

Going to the gym may motivate you to keep exercising, but do not stop if you cannot make it.

You can exercise and work out at home just as well. The tips above are a start, there are many more you can discover on your own.

The most important thing is to make an effort to stay fit and healthy.

Dennis Relojo-Howell is the founder of Psychreg and host of The DRH Show. You can connect with him on Twitter @drelojo_howell