Staying fit in the UK as a Nigerian immigrant can be tough — with long hours at work, unpredictable weather, and expensive gym memberships. But there’s a no-fuss solution you can start right at home: calisthenics.
Whether you’re in a small London flat or a shared house in Birmingham, calisthenics gives you a way to build strength and stay healthy — no equipment, no excuses.
What Is Calisthenics?
Calisthenics is a fancy word for bodyweight exercises — think push-ups, squats, and planks. It’s about using your own body to build strength, endurance, and flexibility. If you did “press-ups” in secondary school back in Naija, you’ve already done calisthenics!
It’s not just for beginners — even elite athletes and military personnel use calisthenics because it works.
Why Nigerians in the UK Should Consider Calisthenics
✅ Convenient – Whether you live in Derby or Dagenham, you don’t need a gym or expensive gear. Just a bit of floor space and your own body.
✅ Budget-Friendly – Gym fees can add up. With calisthenics, you spend £0 and still get results.
✅ Flexible & Adaptable – Exercises can be made easier or harder. You’re in control of your pace.
✅ Time-Saving – Short sessions of just 15–30 minutes a few times a week can improve your health and strength.
✅ Effective – Research shows that regular bodyweight training boosts strength, endurance, and mobility.
Getting Started: Naija Style
You don’t need a fancy home gym. Just a space big enough to stretch your arms and legs. Before starting, especially if you have diabetes, high blood pressure, or any long-term condition, speak with your GP. Safety first.
🟡 Warm up: Always warm up for 5–10 minutes before diving in.
🟡 Take it slow: Don’t overdo it at the beginning. Start with one set and gradually increase.
🟡 Focus on form: Better form = better results and fewer injuries.
🟡 Rest matters: Aim for 2–3 strength workouts a week, with a day off in between.
Sample Calisthenics Workout for Beginners
Try these at home — no gym, no problem.
🦵 Knee Lifts (Warm-Up)
- Lift one knee up, touch it with your hands.
- Alternate legs. Go for 10–15 reps.
🪑 Half Squats
- Stand with feet shoulder-width apart.
- Bend knees like you’re sitting halfway on a chair.
- Do 10–12 reps.
💪 Kneeling Push-Ups
- On all fours, walk hands forward and lower your chest slowly.
- Push back up.
- Make it harder? Try full push-ups.
🕺 Side Lunges + Knee Lifts
- Step to the side into a lunge, then raise your knee to chest level.
- Alternate sides for 30 seconds each.
🧘🏾♂️ Plank with Knee Drop
- Get into a plank (like the top of a push-up).
- Drop your knees slightly, then return to full plank.
- Do 8–10 reps.
💬 Final Naija Tip: You don’t need to “hammer” first before taking care of your body. Calisthenics is a great way to look after your health, boost your energy, and set a positive example — even for your kids. Start small. Stay consistent. Your body will thank you. 🙌🏾
👉🏾 Want more health & lifestyle tips for Nigerians in the UK?
Read more: https://naijaukconnect.co.uk/2025/05/11/how-being-intentional-can-improve-your-life-especially-as-a-nigerian-in-the-uk
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