If you cannot make it to a gym improvise with things around the house, like a mop stick which can be used when doing squats. - Ricardo Makyn/Staff Photographer.

If you prefer to exercise at home, you and your family could enjoy and benefit from a home gym. Technological development has revolutionised exercise equipment. They are now more affordable and practical.

But, with such a variety of equipment on the market, it could be difficult to choose the equipment that matches your needs. Your selection should be guided by safety, maintenance, durability, performance and operation.

The most popular home exercise equipment includes the ergometer or stationary bicycle, free weights, treadmill, rowing machine, weight machine, stair machine and nordic machine. Let me hasten to say, however, that there are many pieces of equipment around the home that can be used as substitutes for some of the equipment listed, cutting back on the cost of your home gym.

The stationary bicycle

The ergometer or stationary bicycle is one of the most popular indoor exercise machines. It provides a low-impact, high-intensity cardiovascular workout routine. It is very effective at building both strength and endurance. There is a variety of stationary bicycles on the market and so one needs to be conversant with the variations and the quality of the workout they will provide before making a choice. Features such as the saddle angle, seat height, handle bar, pedal clips or straps and resistance are pertinent items to examine.

The workout station

A workout station could be quite handy for persons who are not experienced in weight exercises. Workstations are fairly easy to work with and carry reduced risks of injuries. A workout station will easily provide an overall body workout incorporating all the major muscle groups in the body. Free weights are very useful for strength exercises and the lighter units can serve you better because they can be added incrementally as you improve.

The treadmill

At the higher end of home exercise equipment list is the treadmill. These have been downsized in prices and size for easier accommodation at home. The treadmill is a very durable, long-lasting piece of equipment. It is quite adaptable, providing variation in the gradient at which you walk or jog to add novelty to your exercise routine.

No-frills exercising

Whatever equipment you choose it is prudent that you familiarise yourself with its use before you make your purchase. Pertinent guidelines for the purchase you make can be provided by a medical, exercise or allied health expert.

For those of you who cannot afford anything expensive or new, forget about the frills and make the best use of what you have around the house or yard. Basically, any piece of equipment or tool used in the home or work environment can be used to provide valuable exercise. This could include any activity such as raking the leaves, sweeping the house or washing the car to the beat of your favourite music.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.