This introduction to indoor exercises will  give you the  necessary background for  exercising per se  and the  motivation for how easy it could be - with little effort - to include it  into your daily  life: at home, your workplace or where ever you find the time for it.

One third of all adults are relatively physically  inactive and nearly half of all adults are not involved in any sports at all. Hence, the ability to move declines : those that do not move become tired quickly, feel stiff and weak, often leading to a feeling of exhaustion at the slightest movement.

If you have not done any exercise  for a long time, you should have  a health check with your doctor beforehand; especially if you have been severely ill. However, it has to be said,  that there are  very few conditions  that will not allow you to move.

Luckily there is a variety of possibilities to become and/or stay fit. By being interested and reading the documents at hand you have taken  the first step. Start with any one or two of the exercises which are mentioned below and then increase the amount every week (check also the module Outdoor Exercises) and you'll see, that taking the stairs to the 5th floor will not be a problem anymore.

“What is it good for?”

The muscles in our body are all connected, like a net. Through training specific muscles, this net is activated and releases so called messengers/hormones through its system. Not only does this lead to a more muscular body, but to a more effective regeneration of bone, an activation of the immune system and more.

Indoor exercises are not limited to a gym or an instructor. Furthermore you will not need specific, or expensive resources – the tool easiest to reach is your body and this is where you should start.

“Why should I?”

You will feel more active, happy and look better; more movement in your every day life will lead to a healthier lifestyle in general. Movement in this sense  can vary largely depending on your personal health, liking and talents. Hence there is no right or wrong  – you  can find your own method, pace  and routine  for  exercising.


“How often?”

No matter what you do though, it is important and useful to train two  or three times a week for around 30 minutes. This will support the strengthening of muscles such as the back, legs and arms. Typical weaknesses caused by age can be prevented tremendously by keeping to a routine .

As with any training, the most important rules are:

  • Do it regularly!
  • Do it with the right intensity, which suits your needs and abilities!
  • Change exercises regularly!
  • Do it with friends and have  fun!
  • Pay attention to healthy nutrition!

You and your body will benefit from exercising regularly indoors:

You’ll be fitter to practice outdoors

  • The voluminous mass of your bones will increase (see also: Conditional and Coordination skills)
  • The static and dynamic performance of your muscles will improve, and you are less likely to feel tired
  • The mass of your muscles will improve and they will get bigger.

One often  forgets how easy it is to exercise at home; you therefore might want to print the exercises and hang them somewhere visible, in order to be reminded regularly.

Once you include regular exercises in your daily routine, you will start to miss them  if you don’t do them, and you will not want to put off doing them.

So  now, let us start in the morning: allow yourself some rest at  the beginning of a day. Stretch extensively in bed; first one leg, then the other, then both. Do the same with your arms, raising them above your head. Take deep breaths  to widen your lungs and enjoy being lazy. By doing this , you start the day fit and balanced,  and it will strengthen your ability to keep this balance[1] throughout the day.



      Short introduction
      Table of exercises
      Aqua Fitness
       Some Videos