Like many people, your New Year’s resolution for this year was likely going to the gym more often and finally boosting up your fitness. However, due to circumstances out of everyone’s control, orders to stay home to fight the spread of the Coronavirus have thwarted gym rats and novices alike. This means that gyms are closed, and even outdoor exercise, like hiking, park parkour and beach runs are limited, or off limits completely.
Luckily, you don’t have to put a stop to your fitness goals; you simply must redefine them and adjust your sails. You can, and should, workout from home. Not only for your own health, but to practice responsible citizenship as well. So, if you need a little boost of motivation, follow these simple tips. And, don’t discount that all movement, no matter how small, is better than nothing.
Use Your Body Weight
If you have limited exercising equipment at home, you should really use your body weight, AKA calisthenics, to maintain your fitness. You can easily incorporate several different exercises in a circuit-type program and effectively burn calories, work on your core and even cardio. The list of exercises to do without any gear is long and it includes moves such as burpees, jumping jacks, squats, lunges, push-ups, sit-ups, and even yoga. You can have one day devoted to lower-body muscles, one to upper-body, and reserve a day for cardio and/or restorative work. This way, your time at home passes by faster, and you achieve some satisfaction too.
Use Some Props
Maybe your body is already used to heavy weights and you’d like to at least try and keep it that way. If you don’t have weights at home, this could be a challenge. But it’s not impossible! There are things around the house to use, or you can make your own props if you have the materials. Try water gallon or laundry soap jugs to intensify your squats and lunges. Also, if you’re doing planks, have a family member place a heavy book on your back, or lean on you to make it harder.
On the other hand, you can still order some gear online and keep on working on your fitness with the equipment you like. Making things from scratch can be a little stressful for some. If you do have the DIY bug, options include: Filling jugs or pillowcases with sand, using chairs for step ups and triceps dips, rolling up an area rug and holding it for squats, filling up kids’ backpacks, or just using your kids!
Make Use of Those Stairs
You probably have at least a dozen stairs in your home, and you already know how tiring it can be to climb them. However, if you utilize them as exercising equipment, you could have some fun, and make it a cardio sesh. Try three 20-second fast climbs as interval training, alternating with some of the above body weight suggestions. Also, use them for angled push-ups, climb them while in a squat position or lunge up them slowly. If you live in an apartment, you can use the building stairs and avoid dirty elevators and encounters with other people. Just be sure to wear a mask to protect you from Coronavirus germs!
Play Around with Your Dog
Your dog is probably thrilled that you’re spending a lot of time at home during the Coronavirus outbreak. This is a great opportunity to make up on all that playtime you miss while at work. So, if you have a yard, make sure to run around, play fetch and simply enjoy an active day with your pet. However, if you are in an apartment, you can still have some fun around the living room and play with their favorite toy or balls. Also, if you’re taking the dog out for a short walk, you could both take the stairs and minimize the time you spend outside.
Our attitudes, and ability to pivot, both physically and mentally, take us much further than a “woes me” perspective. Let’s not forget, the Coronavirus is happening to everyone. You’re not the only one inconvenienced. If missing the gym is the most of your worries, consider yourself blessed! But, we do know how much physical fitness plays a part in mental health. So, do your best to adjust with the changing times. The next few months are going to be tough on everyone, but it’s not impossible. All you have to do is stay at home and utilize what you have around.
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