What kind of home-based exercise equipment is best for your prehab?
Prehab can be done in various settings. Perhaps you enjoy connecting with peers or friends and exercising at a gym, or maybe the hospital where your surgery is occurring has a prehab program on-site and you can meet with your prehab team there. But for many, prehab can be done in the convenience of their homes with just a bit of guidance and support.
While dietetic and psychological prehab may be done pretty comfortably via virtual care, exercise can be a bit trickier. Exercise is an important part of prehab because it builds functional capacity (i.e., your ability to move and perform physical work at a consistent pace for a sustained period of time) which is associated with better surgical outcomes. How and where you perform your exercise essentially depends on a few key factors:
1) Where you are most likely to be able to adequately challenge yourself physically (including whether you have access to the appropriate equipment)
2) Where you will have the support you need (if you need it, for both safety and motivation)
3) How accessible and convenient the location is to you (including the cost to get there and stay there for your exercise – so, your transportation and membership fees)
4) Where you prefer to be – maybe because it’s enjoyable, convenient, private, social, or safe.
For many, home-based exercise might be the best option for various reasons:
1) During your prehab journey, you’re going to be exercising quite a bit – you’ll need this to be as convenient as possible to ensure you can stick to your plan.
2) Convenience may be of particular importance because of several other appointments that you might be having as your surgery date approaches. The additional appointments and time required for them can disrupt your routine making traveling to gym or other location even more difficult.
3) Perhaps you don’t have a plan to exercise for much longer after your prehab (something that we would like you to reconsider!) and you’ve not been a regular exerciser to this point. Investing in a gym membership may not be quite right for you yet. Getting started with exercises at home can help you determine what type of facility is best for you after surgery so you can make an informed decision about where you want to be for your workouts.
4) There could be someone at home who you enjoy working out with. And remember, home-based exercise doesn’t necessarily have to be in your home, it could be a walk in your neighbourhood or park – this might be the perfect way to enjoy time with a friend!
5) Or, maybe you’re just more comfortable in your own space. Making a little corner of your room just the way you like it, with your mat, weights, and bands, with the added bonus of a TV with playing your favourite shows or your stereo cranked up and blaring your workout playlist.
Whatever it is that makes home your haven for exercise – you might need some equipment. The best equipment depends on your fitness goals, preferences, and budget. But here are some versatile and commonly recommended options:
Dumbbells: They are great for strength training and can be used for a variety of exercises targeting different muscle groups. You can also buy adjustable dumbbells that allow you to select weights that are best for a specific exercise without needing to have a lot of bulking equipment.
Resistance bands: These are affordable, portable, and can provide resistance for strength training exercises. They are also useful for stretching and mobility exercises. Resistance bands might be my favourite muscle building tool because of how versatile they are. And don’t be fooled – they CAN provide a very challenging resistance training experience.
Stability ball: It can be used for core strengthening exercises, balance training, and stretching. They also can serve as ‘bench’ or seat for upper body exercises, like chess press or shoulder press.
Jump rope: It's an excellent cardio exercise tool that can be used for high-intensity interval training (HIIT) or as a warm-up.
Yoga mat: It provides cushioning and grip for yoga, Pilates, or bodyweight exercises. In fact, I recommend this as the exercise ‘base’ for most exercises because they prevent slipping and sliding.
Adjustable bench: If you’re planning to lift fairly heavy weights, an adjustable bench allows for sturdy support for many exercises. Adjustable benches can be used in a flat, incline, or sometimes also a decline position to help perform exercises targeting specific muscle groups.
For aerobic exercise, there are plenty of residential options for treadmills, stationary cycles, elliptical machines, and rowers. But, perhaps the most convenient exercise equipment for home-based aerobic exercise are things you already have – like your stairs, hallways, or sidewalks. The key to aerobic conditioning is getting your heart rate elevated for a sustained period of time, and walking might be the perfect exercise to do this for you. Maybe the sounds of the city help spur you along your route, or the quiet of nature inspires you to stay focused and determined on your hike. Whatever you prefer, aerobic exercise can be done in and around your environment without much more than appropriate footwear and clothing.
If you’re the minimalist type or want to keep costs to a minimum, there are lots of resistance training ‘equipment’ options hiding in plain sight. You can use your:
Wall for wall pushups and wall-sits (as well as several stretches or balancing exercises)
Steps for modified lunges or step-ups
Chairs for triceps dips or seated leg lifts
Water jugs or other heavy objects in place of dumbbells or barbells
Or your floor for push-ups, sit-ups, side-lying leg abduction, planks, and virtually all yoga exercises.
All of these exercises simply need a place to anchor your feet, hands, or another part of your body and use your weight as the resistance you are working against. Maybe you want a home-gym that rivals even the most well-equipped studio or you want to inconspicuously set up a corner of your home that has the bare essentials – whatever you decide, it's important to choose equipment that aligns with your fitness goals, interests, space, and exercise familiarity.
Last, a key piece of equipment for exercising at home may be a phone, tablet, or computer with a camera. This can help you exercise with a professional who can monitor how you’re moving, make adjustments to your exercise prescription, and support you if you need motivation or safety interventions. Virtual exercise coaching is very popular and can be extremely effective. We’ll discuss how to set up your home for a virtual exercise session in a separate blog.
Remember, you don't necessarily need expensive equipment to prehab at home. You may need some assistance with determining what you can and can’t do safely with the equipment you have, or how to decide what equipment to buy and how to use it. A qualified exercise professional, like a kinesiologist, physiotherapist, or exercise physiologist should be able to assist you with designing a home-based exercise program. And, as usual, it is worth consulting with your healthcare team when starting an exercise routine prior to surgery. They should be able to advise you on things to be concerned about or avoid, as well as things that might be best to focus on.
Here are some academic papers that discuss home-based exercise and prehabilitation:
