Home Workout and Fitness Tips: Exercising without the Gym
It doesn’t always happen that you can get to the gym, whether you are working from home, on vacation, or in a social setting. These tips will help you remain active and healthy no matter what your situation.
It is important to stay active.
It can be not easy to keep your fitness goals or exercise when you are at home, on vacation or traveling with work. It may be not easy to adapt to a new routine or have little access to fitness facilities. You might miss the camaraderie at your gym, swimming laps in the local pool, or socializing with your workout buddies while walking or hiking. You might be dissatisfied with the Intensity of your workouts if you are used to taking a class with a motivating instructor.
It can feel more like it should exercise at home than it does a desire to. With so many people out of work and financially struggling, it can be not easy to maintain a gym membership or stay active. Even a small amount can make a big difference in your outlook and mood. Exercise is one of our most powerful tools for staying mentally and physically healthy. You don’t even need to have access to a gym to reap the benefits.
Exercise can reduce stress and anxiety and help manage chronic conditions like high blood pressure or diabetes. You can stay motivated and take control of your mood by finding new ways of moving.
Exercise is good for your immune system.
Although being physically fit will not prevent you from contracting the virus, it can have other beneficial effects. Exercise releases endorphins in your brain, which can revitalize your mind, body and health. It can also help improve your overall health. Exercise can improve your immune system and mood, as well as your ability to sleep better.
Don’t do too much. Moderate physical activity is good for your immune system. However, too much Intensity of activity can cause you to become irritable and suppress your immune system.
You might find it easier to use exercise to maintain your energy and spirits during difficult times like these.
To keep yourself motivated, create an exercise program.
Planning is the key to creating and maintaining a routine. Consider your current health, available time, and energy levels when planning an exercise program. Many people feel tired from the pandemic-related stress. If you are still teaching your children and managing your finances, starting a new exercise program may not be the right time.
No matter your situation set realistic goals and focus on the things you love. Start small and celebrate your wins, then build up slowly. This will make it easier to stick with your exercise program.
Prioritize your fitness. People who have their exercise activities scheduled on the same day as their regular appointments tend to follow their plan. Your dentist appointment would not be cancelled because you are too busy at work or don’t feel like going. Instead, you would fulfil your obligation and then return to work.
Get up and move at your own pace. Your morning routine can help you feel energized and set a positive tone throughout the day. Some people find it beneficial to take a break from their workday and move in the afternoon if they feel drained. A quick burst can boost your brain’s energy and help you get through the rest of your tasks.
Be specific in your goals–and track your workouts. Rather than aim to “get in better shape,” set a concrete goal such as “walk 30 minutes in the morning on Monday/Wednesday/Friday/Saturday.” Try one of the many fitness trackers or smartphone apps available to keep a record of your progress–or use a calendar to note the length of your workout, distance, and effort level. You can track your progress to help you stay accountable, feel accomplished, and motivate you to keep going.
Speak it aloud. Share your goals and routines with a friend or on social media. If you know that your friends will be asking you about how you did, you’re less likely not to miss a session. You’ll feel more motivated to do your next session if you get positive feedback from them. A buddy can help you stay on track even if you aren’t physically there. Establish regular times for exercise together via phone or video chat. Offer each other support and encouragement.
Here are some tips to get the activity you want, no matter where it is.
It’s important to take safety precautions, wear comfortable footwear, be patient, and allow your muscles and tendons to adjust to new activities. If you are experiencing dizziness, balance issues, joint problems, or other health concerns, consult your doctor immediately. If you feel pain while participating in an activity, stop.
Exercise outside as often as you can, unless your area is subject to a stay at home order or you are in quarantine. You can walk, jog or bike outside. Just remember to keep your distance from other people and wear a mask. You will feel better and more positive about your mental health if you get outside in the sunshine.
Keep your workouts exciting. Listen to your favorite podcast, watch your favorite TV show, or listen to some great music while working out in your hotel room. To keep things fresh, walk around your neighbourhood and chat with friends on the phone. You can also try “exergames”, which simulate activities such as dancing, skating, soccer, bowling or tennis. These are great alternatives to the real thing if you can’t participate.
Experience the joy of walking outside in a completely new way by adding a mindfulness component. As you walk, notice the scent of the air, the trees’ variety and texture, and the feeling of the sun and wind. These things will help you to relax and let go of your worries. Sometimes you might discover new solutions and ideas that you didn’t know you had. You might need to increase the Intensity of your walking. Look for hills and do step-ups at every corner. Skip, jump, or skip the curb as needed (depending on your fitness level and joint health).
Do something different. You can find a video online for free, sign up for an online class, or download an app to guide you through your home workouts. (See the “Get More Help” section below for more links). People often find that they feel more at ease trying new things when no one is looking. You might find your next passion! You might try boxing, Pilates or yoga. Do not be afraid to try something new. You can refine your search to make it more specific, such as “yoga for over 50”, “golf-specific exercises”, or “basic Pilates for beginners”. Daily new classes are being added, often for free. Remember not to cause pain.
Get to know your children. Go for a bike ride or shoot baskets with them. Pass the soccer ball. Playing together and letting go of chores or schoolwork can help to repair a relationship.
Are you a gym rat? Don’t you have the space to go to the gym? You can use resistance bands, water bottles or your weight to do resistance exercises. Start by pushing up against the wall, then move on to push-ups against your kitchen counter, coffee table, and finally against the floor. Are you a homeowner with stairs? Stair climbing can be a great way to strengthen your muscles. For a more challenging workout, keep one foot on each step.
You can find fun online group classes to keep you engaged.
If you are part of a group that encourages and holds you accountable, it is easier to stick with a workout routine.
Move more throughout your day.
Many people spend more time sitting, watching TV, on the computer or in Zoom meetings. Even if you work from home, there are still ways to get more movement in your day. Physical activity should be considered a lifestyle choice, not a specific event. It can be beneficial to get up every 30 mins for a quick workout.
- You can also include household chores in your time. For example, vacuum a room or scrub a sink.
- Do some movement while on a call. You can stand for an online meeting or do squats and lunges while waiting for a meeting to start. Jump jacks during commercial breaks or the credits.
- While you wait for the kettle to boil or toast to rise, try microwave exercise’ (short bursts) such as countertop push-ups.
How much exercise is sufficient?
Exercise is all about doing something. Walking around the block can help you stretch your legs and clear your mind. You might be inspired to go further the next day.
Adults should aim to do at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of intense Intensity with two sessions of strength-building activities per week. This is roughly 30 minutes of movement five times per week. You can also break it up. You can also benefit from two 15-minute or three 10-minute sessions. Warm-up and cool down are important parts of any workout.
Moderate Intensity vs. aggressive Intensity
Moderate Intensity is when you are working faster and sweating more. While you can still speak in complete sentences, you are unable to sing. Brisk walking, cycling on level ground or hiking, weight training or skateboarding are examples of moderate-intensity activities.
High Intensity is when you are working hard, breathing hard, sweating hard and too breathless for full sentences. Jogging, skiing rope, cycling fast on hills, aerobics, or circuit training are all examples of high-intensity activities.
It’s okay to feel frustrated when circumstances make it impossible for you to exercise your favorite types of exercise. Do not beat yourself up, but continue to try new workouts until your favorite one. If you find it difficult to motivate yourself to exercise, think about how much better you will feel after a few minutes.
You can also reward yourself for sticking to a new exercise routine by giving yourself an extra treat. You can take a long, hot bath, make a fruit smoothie or call a family member. Remember: The healthy habits you develop now will help you stay happier and healthier long after this pandemic.