How to Get Fit at Home Without Gym Equipment

Learn how to get and stay fit at home without gym equipment with tips from Voltaren.

Person holding wrist in pain

Whether you’re trying to save money, don’t have access or can’t access a gym near home, or just prefer to focus on your fitness alone, there are several easy ways to get and stay fit at home without gym equipment.

Try some or all of these tips and tricks to stay fit from the comfort of home while ensuring you reach the recommended 2.5 to 5 hours of exercise weekly for maintaining your health.1

1. Explore arthritis-specific stretches and exercises

Most of which can be done without any extra equipment or with items found around the house. Try exercises designed to strengthen the muscles around the joints where you most often experience arthritis flares, such as the wrists, the knees, and the ankles.

2. Turn housework into a workout

It’s a great way to get moving, burning calories, increase your heartrate, and keep get the chores done. While completing tasks like vacuuming, mopping, or sweeping, try exaggerating your movements while you tighten your core muscles for an extra challenge..

3. Don’t underestimate the health benefits of taking a walk

It’s not necessarily as leisurely as it sounds. Whether you choose to walk to do errands, to take out the dog, or simply to enjoy some fresh air and sunshine, walking is a low-impact, equipment-free fitness option.2 Consider parking the car farther from the entrance of place to which you drive, sunrise walks, and after-dinner strolls, too.

4. Put your TV time to work

Plenty of the above stretches can be completed while you watch TV or during commercial breaks, or you can simply march in place in front of the tube.

5. If your knees agree, take the stairs

You’ll get your heart pumping and burn more calories than if you went for a run.3 Stairs are also a great tool for another tried-and-true at-home exercise: push-ups! The higher the step where you place your hands, the easier the push-ups will be to complete, so you can start slowly and build up to more challenging push-ups when you’re ready.

There are many more options out there for how you can get fit at home without gym equipment, so if you’ve exhausted all of the above, consider exploring web-based or streaming exercise classes or aerobic routines, or ask friends or your doctor if they have any suggestions for getting fit at home. It’s always good to check with your doctor prior to starting an exercise program to make sure it is right for you.

Related Articles

Father and daughter looking at plants

5 Ab Workouts You Can Do from Home

Explore five easy ab workouts you can do at home from Voltaren. Try exercise and ab workouts at home to help with you arthritis joint pain.


Man and woman doing yoga

Foot Exercises for Arthritis Relief

Don't let foot pain keep you from living an active life. Instead, give these exercise a try. They'll help you get back on your feet in no time!


See How Voltaren Can Help

Save Money on Your Next Purchase.

Feel The Joy Of Movement

No matter the day, the hour, or what you’re doing, embrace the joy of movement with the help of specialized products from Voltaren: powerful gel for arthritis pain or drug-free, dietary supplements for healthy joints.*

Voltaren Arthritis Pain Relieving Gel Package
Voltaren Arthritis Pain Relieving Gel Package

For Arthritis Pain Relief


Dietary Supplements from Voltaren in Packaging

For Healthy Joints*


Use as directed. Voltaren is approved for treatment of arthritis pain.

VOLTAREN DIETARY SUPPLEMENTS - DISCLAIMER Dietary supplements from Voltaren are not intended to treat arthritis pain.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.