Staying or getting fit might seem a bit overwhelming in the midst of a global pandemic when many gyms are closed. Even though some gyms are open with a limited capacity, many don’t feel safe going to a gym right now. Working and studying from home means that we are spending significantly more time at home than we did a year ago. Many of us are also spending more time sitting in front of screens: working on the computer, checking our phones and social media, video conferencing with friends and family, or binge watching the latest season of our favorite show. All of this sitting can take a toll on your fitness level.
Focusing on fitness during these times can have numerous benefits. Exercise not only has fantastic benefits for your physical health, but it can also be beneficial to your mental health. Exercise can relieve stress, reduce anxiety, and even improve your sleep. Here are some tips that can help you stay fit from the comfort of your home:
Be realistic: If you weren’t exercising regularly before the pandemic started (or even before Thanksgiving), it might not be reasonable to expect to exercise 5-7 days a week at first. Start small and aim for 3-4 days of exercise per week. Congratulate yourself when you meet this goal on a consistent basis, and then add on from there.
Be Safe: If a new move or routine doesn’t feel right, or leaves you feeling worse, consider waiting until you can work with a trainer, virtually or in a studio. Working with a professional can help you achieve the right alignment, proper technique, clean form and can help prevent an injury that could leave you unable to exercise.
Be Accountable: Being accountable to others or to a program is a great way to stay motivated. Whether you work out with a partner, participate in weekly fitness challenges, or just share workout selfies, it’s nice to have someone who can share the experience and provide support and inspiration. Not sure where to start? Ask a friend or two who have similar fitness interests to be your accountability partners. Find a social media group to join. Find a program like FitnessBlender, or a YouTube channel with week or month-long playlists to follow.
Be a Good Neighbor: If you live above someone else, or share a wall with a neighbor, look for low-impact routines. Take that HIIT routine outside. Resist the urge to drop the weights. Like to exercise to loud music? Wear headphones or earbuds. Your neighbors are spending more time at home as well - your exercise routine shouldn’t be an annoyance to your neighbors.
Find Workouts Online: The internet is an amazing resource for finding free workout routines and videos. Whether you prefer yoga, Pilates, HIIT, Tabata, Zumba, strength training, or circuit training, you can find routines and videos to suit your preferences online. YouTube is a fantastic resource for workout videos. If you prefer less structure, you can find sample routines and mix and match exercises to suit your needs. There are also numerous fitness apps you can download on your phone or tablet.
Photo by Kari Shea on Unsplash
Get Some Fresh Air: Take your workout outside by going for a walk, run, or bike ride. Even a short walk on your lunch break can get your blood moving and be a much needed break from staring at a screen all day. Remember to follow mask guidance, and follow social distancing guidelines while you are out to reduce your risk of COVID-19 exposure. Don’t let winter stop you from getting outside - bundle up and get outside!
No Equipment? No Problem! If you don’t have equipment or weights at home, don’t worry! You can still get in some great exercises just by using your own body weight. Body weight exercises are a great way to get toned and lean. Take a look around your house for items you can use instead of weights. Water bottles or soup cans can be a good substitute for light weights. Use gallon water jugs in place of kettlebells. Use a chair or step stool for tricep dips or elevated side planks. You might also want to consider ordering inexpensive fitness equipment such as resistance bands, suspension trainers, jump ropes, yoga mats, or pull-up bars.
Don’t let being at home during the pandemic keep you from focusing on your fitness. You don’t have to spend a lot of time or money at a gym to be fit. There’s a lot you can do from your own living room!
Special thanks to Stacy Brody for her valuable input on this post.
