The 5 Best Exercises to Do With No Equipment

By Dr. Mike Geheren – New Life Chiropractic, Virginia Beach

Looking for a quick, effective way to stay fit without the need for a gym or expensive equipment? Whether you’re at home, in the office, or outdoors, these 5 no-equipment exercises are chiropractor-approved, low impact, and perfect for all fitness levels. As always, consult with a health professional before starting a new routine—especially if you’re dealing with pain or injury.

1. Walking

Walking is one of the most underrated forms of exercise. It’s gentle on the joints, strengthens the heart, and boosts your mood—making it a favorite among chiropractors.
Pro tip from Dr. Geheren: Aim for a brisk walk at a pace of 15–20 minutes per mile. Try 30–45 minutes daily for maximum benefit. Walking also helps with spinal alignment and posture!

2. Squats

Squats are a powerhouse move that strengthen your legs, glutes, lower back, and core.
How to do it right:

• Stand with feet shoulder-width apart.

• Lower your hips like you’re sitting in a chair.

• Keep knees behind your toes and avoid going lower than a 90-degree bend.
  Start with: 2–3 sets of 10 reps every other day.

3. Planks

Forget crunches! Planks are the safest way to build core strength without straining your back.
How to plank:

• Get into a push-up position, but hold it with a straight back.

• Keep your body aligned from shoulders to ankles.

• Hold for 30–40 seconds.
  Chiropractic bonus: Side planks work your obliques and are excellent for reducing low back pain.
  Try: 5 reps of 30–40 second holds every other day.

4. Push-Ups

Push-ups are the classic upper body workout for arms, shoulders, and back.
How to push up:

• Start in plank position with arms extended.

• Lower until your chin nearly touches the ground.

• Push back up.
  Start with: 3 sets of 10 every other day. Modify on knees if needed!

5. Lunges

Lunges are an incredible lower body and balance builder, though they take a bit of coordination.
How to lunge:

• Take a big step forward.

• Lower your back knee toward the ground, keeping the front knee over your ankle.

• Push back up to standing.
  Do: 3 sets of 10 reps per leg every other day.

Final Thoughts from Dr. Mike Geheren

At New Life Chiropractic in Virginia Beach, we encourage natural, pain-free movement. These bodyweight exercises are safe, effective, and can support spine health, posture, and joint flexibility. Add them to your daily routine—and if you’re recovering from an injury or experiencing pain, we’re here to help tailor your plan.

Need help with a personalized fitness or pain relief plan?
📞 Call New Life Chiropractic at (757) 222-0910 or visit bestvirginiabeachchiropractor.com to book your consultation.