Interval running
You might not quite be ready to compete in the relay races, but interval running could help you gradually build up your fitness and endurance, especially if you’re looking to run a 5k.
After a warm-up, choose a spot between 30 seconds and 3 minutes ahead of where you’re standing. Run to it at a pace that’s comfortable but challenging, then jog for the same amount of time to recover. Repeat this for 10-15 minutes, then complete a cool-down exercise.
Ball throwing
Discus, hammer throws and shot put aren’t something you’ll likely do at home, but if you’ve got kids (or a friend, family member or partner), tossing a ball back and forth could still help you work your upper body, from forearms to shoulders. A standard tennis or baseball will do if you’re with children, but for a more challenging workout with another adult, try a weighted medicine ball.
Box jumps
Long jumps are out of reach for most of us, but you can still get fit with a jump exercise. Find a step or a sturdy box (it should be a low box to start with, and should be able to hold your weight), then stand in front of it with your feet slightly wider than your hips. Bend your knees and swing your arms back, then jump onto the step or box with both feet at the same time. Swing your arms forward for extra momentum. When you’ve landed, stand up straight, then step or jump back down and repeat for 10-20 reps.