Exercising inside your home is an appealing option if you have a tight schedule making gym workouts less feasible.  Despite its convenience, home-based exercise can lead to injury if the proper steps have not been taken to make the environment safe for physical activity. When creating your home-based exercise environment consider the following tips to increase your chances of an injury-free endeavor:

• Flooring: Consider the nature of your activity when choosing an exercise spot in your home. Engaging in aerobic dance or jumping activities on your unprotected concrete basement floor is not recommended. Concrete does not absorb shock and can lead to overuse injuries, such as tendinitis and stress fractures, if jarring activities were to be repeatedly performed on it. Buy gym mats to absorb the impact of your exercise activity.
• Ventilation: Choose a location where the air can freely circulate to prevent stuffiness. Consider cracking open a window to improve air flow during your exercise session.  Use a fan to circulate the air if a window is not present.
• Temperature: It is recommended that the indoor temperature be set in a range of 68 to 72 degrees Fahrenheit for safe exercise; however, you may find that you are more comfortable during the exercise session if the room temperature is kept around 65 degrees Fahrenheit.
• Lighting: The area of your home in which you exercise should be well lit. This will prevent accidental falls from tripping over items not seen in the dim light.
• Child-Proof Exercise Area: Treadmill burns are a common injury among children who accidentally brush up against a moving belt. If possible, install a barrier, such as a child safety gate, that separates your child from the treadmill and/or other exercise equipment with moving parts. Always unplug the treadmill or any other electric exercise machine after use.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Exercising at home is convenient and a time-saver. But, the home exercise environment can actually hamper your motivation to be active; thus, becoming a barrier to exercise if the atmosphere is not conducive for getting physically fit. Take a minute to think about the current location of your exercise equipment. Is it shoved in the corner of your bedroom where it is hard for the air to circulate? Or, is it located down in the dark and dreary basement? How about up in the hot and stuffy attic? None of these scenarios are very inviting for exercise, let alone spending any specified amount of time.

The area of your home in which you choose to exercise should be appealing to your senses. It should embrace your fitness style and support your exercise goals. Furthermore, the designated area should fit into the flow of family life, inviting activity, not thwarting it.

Here are some tips to consider when setting up a home exercise room:

Location, Location, Location:

• Choose a room with a view. Positioning your treadmill or stationary bike such that you are able to look out the window while you exercise can help to keep your mind engaged and boredom at bay. A window will also allow natural light to come in, brightening up your surroundings.
• The room should be well-ventilated. The air should be able to circulate to prevent a stuffy environment. Consider putting a fan in the room if needed.
• If able, choose a room that is the center of family life. Can it be part of the family room or the children's playroom? You will want it to be a place that family members can congregate and get fit together. In addition, if the home exercise gym is centrally located, it will be a visual cue that you need to get in your physical activity for the day.

Clear the Clutter:

• It isn't any fun exercising if you are looking at a big mess. Pick up newspapers, dirty clothes, and whatever else is lying around your exercise equipment. Not only will it prevent the risk of a trip-and-fall accident, but, it will help to clear your mind so that you can concentrate on your fitness goals, not the laundry that is waiting to be folded.
• Invest in a storage unit for exercise gear such as resistance bands, jump ropes, etc,. Keeping equipment organized will facilitate your fitness routine, avoiding waisted time spent looking for needed fitness gadgets.

Control the Temperature:

• The ideal fitness room temperature is between 68-72 degrees Fahrenheit. Although, many individuals prefer it lower, around 65 degrees Fahrenheit.

Decorate to Embrace Fitness:

• Paint your home fitness room in bright, energizing colors, such as yellow or orange.
• Frame and hang motivating pictures of athletes or inspirational quotes.
• Install a dimmer switch to adjust lighting to meet your mode of exercise. That way you can dim the lights if it is your day to do stress-relieving yoga activities or increase the brightness for an invigorating run on the treadmill.
• Install wall mirrors. Adding a mirror to your fitness room will serve a dual purpose: 1) you can keep a visual tab on your form during weight training to ensure proper body mechanics; and, 2) the mirror will reflect light, brightening the room and providing a sense of spaciousness.
• Consider using self-adhesive carpet squares for flooring. This allows sections of the flooring to be easily replaced if it becomes damaged or worn. Carpeting will also provide padding while performing calisthenics and flexibility exercises.
• Use non-skid pads under your fitness equipment. This will allow for an easy clean-up of sweat.

Bring in the Entertainment:

• Mount your television on the wall or place on a table for entertainment while exercising.
• Include a DVD player if following exercise videos is your physical activity of choice.
• Set-up a stereo system or CD player to listen to music that gets your heart pumping and feet moving.

Other Features to Consider:

• Towel rack
• Mini-refrigerator to replace fluids during exercise
• Shelving system to store extra towels, fitness clothes, exercise how-to books/magazines, fitness machine manuals, and cleaning supplies for equipment maintenance.

Creating a home fitness room that is inviting and spirit-lifting will help you get a step closer to achieving your wellness goals.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.