Helpful Workout Routines if you are in State or Federal Prison

Incarceration is scary. It doesn’t matter how old or tough you are, fear is a natural response to being sent to prison. Not showing that fear is one of the most important things you can do to protect yourself while doing your time. Exercise is a perfect tool to alleviate fear. 

According to Harvard Health Publications, a regular workout routine that includes aerobic exercise produces brain chemicals that reduce stress, anxiety and depression.  This routine serves several purposes.

  1. It passes the time
  2. Keeps you in good physical shape so you appear less vulnerable to other inmates.
  3. Gets your mind on the routine instead of all the things you are nervous about in prison.

You don’t need expensive equipment to attain an acceptable level of exercise. Inmates throughout the country use these exercises to stay in shape.

  • Jogging,
  • Jumping-jacks
  • Push-ups
  • Sit-ups
  • Fast-paced walks
  • Squats
  • Pull-ups

Video: Ten-minute no equipment total body workout

Choose a time that you will exercise every day. A schedule will help keep you on track and give each day a sense of purpose.

Rotate what you do each day so that you work different parts of your body throughout the week.

Maintain as healthy a diet as possible while exercising. Prisons are not known for good meals but using commissary for items like tuna, protein bars and other foods important to good health will help you balance it all out.

Word of caution: Until you familiarize yourself with the prison yard, take care not to test other inmates by moving too far into their space with your routine. Until you settle in and make acquaintances you are on your own and need to practice elevated caution. Remember, you can also exercise in your cell.



About Mark Miclette 682 Articles
writes about inmates, jails, prisons, courts and the lives of people who live and work within the United States Criminal Justice System. His mission can be summed up in a single word; transparency.