The benefits of body-weight exercises

 The benefits of body-weight exercises.

Exercise in any form is beneficial, but body-weight exercises have unique advantages even when compared to other types of workouts. They offer an excellent workout and help you overcome common excuses for avoiding exercise, such as "I don't have time to go to the gym" or "I don't have space for a stationary bike at home." All you need is your body to get moving.

It's incredibly convenient. No matter where you are, you have your body, so you can start exercising anywhere, anytime—in your bedroom when you wake up, in the kitchen while waiting for water to boil, or in your hotel room while traveling. This makes it easy to find the time.

It's cost-effective. With body-weight exercises, there's nothing to buy other than a pair of shoes. You don't need stylish clothing or a yoga mat, and certainly not an expensive gym membership, although you can do these workouts at the gym too. You might want a few props like a chair, bench, or counter to modify some moves, but these are items you already have on hand.

It's not intimidating. You can do these exercises alone. You don't have to walk into a gym full of fit exercisers and complicated-looking weight machines that may not even fit you properly.

It's effective. Research published in the journal Physiology and Behavior found that body-weight exercises help build muscle "independent of an external load." In a study of 10 weeks of body-weight exercises in young women, researchers found improvements in seven out of nine physical fitness parameters. Aerobic capacity improved by 33%, muscle endurance in the core increased by 11%, lower-body power gained 6%, and flexibility improved as well.

It doesn't require a lot of time. While it's good to meet the Physical Activity Guidelines, smaller amounts of body-weight exercise can also be beneficial. A study of active people in their 60s found that a workout consisting of eight simple lower-body exercises increased muscle strength and power by about 15% after 10 months, with participants doing only six workouts a month.

It provides functional exercise. Most body-weight exercises work multiple muscles at once, engaging balance and mimicking everyday activities, making them more functional compared to isolated muscle training with machines or dumbbells.

It's adaptable to your fitness level. While it may not be obvious at first, you can modify body-weight exercises to match your fitness level. Adjust your body position, like doing push-ups against a wall instead of the floor, change the number of repetitions, or alter the pace of your workout to decrease or increase resistance.

It's good for your health. Countless studies show that the more you move, the lower your risks for heart disease, diabetes, obesity, various cancers, joint pain, and Alzheimer's disease. Exercise also improves mood, reduces stress, and enhances sleep. Body-weight exercise is no exception.

For more quick, equipment-free ways to get strong, fit, and healthy, check out Body-Weight Exercise, a Special Health Report from Harvard Medical School.