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Many Americans simply can’t find the time to hit the gym as much as they’d like. Therefore, as a home or office-based gym alternative, bodyweight exercises just make sense. Pull-ups, for instance, can be done with equipment like this stationed in the home or office, while exercises like sit-ups and free squats require no equipment at all (except maybe a sturdy couch to help stabilize your feet).
Bodyweight exercises may also help you live a longer, healthier life according to a study that appeared in the American Journal of Epidemiology. The study looks at the association between participation in strength-promoting exercise (like bodyweight exercises) and long-term outcomes related to mortality.
It found that, on average, participants who regularly participated in strength training (i.e., two sessions a week totaling 50 to 60 minutes) displayed a 23% reduction in all-cause mortality and a 31% reduction in cancer mortality.
Furthermore, the benefits of body-weight exercises vs. their free-weight or machine equivalents were found to be basically the same.
“A very encouraging finding and a finding… was that there was not much difference [between gym-based or home-based strength exercise],” says lead author Emmanuel Stamatakis.
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