Staying fit while being at home amidst the coronavirus pandemic has been a challenge for many of us. Most gyms are closed and our access to outdoor spaces has been limited. Regardless, keeping our bodies fit is imperative to remaining healthy and boosting our immune systems. .
Exercise physiologist Tom Holland offers an effective solution: a lifestyle workout. This routine includes exercises using common household items. You don’t need to have any specialized equipment or weights to stay active and tone your body. .
Morning Workout.
1. Start your day with 20-30 minutes of light cardio. This can be done by brisk walking, jogging in place, or dancing to your favorite tunes..
2. Engage in compound exercises that involve multiple muscle groups. Perform 3 sets of 10-12 repetitions of each exercise. Some options include:.
– Squats using a heavy backpack or water-filled jugs as weights..
– Push-ups using a chair or kitchen counter..
– Rows using resistance bands or a towel wrapped around a sturdy object..
– Lunges with weight in each hand (e.g., water bottles or dumbbells)..
3. Finish your morning workout with 5-10 minutes of stretching to improve flexibility and reduce muscle soreness..
Afternoon Workout.
1. Dedicate the afternoon to flexibility and strength exercises. Begin with 10-15 minutes of dynamic stretching, such as arm circles, leg swings, and torso twists..
2. Resistance exercises are a great way to build muscle strength without weights. Try these exercises, performing 3 sets of 10-12 repetitions:.
– Wall sit: Stand with your back against a wall, as if sitting in a chair. Hold for 30-60 seconds..
– Chair dips: Place your hands on the edge of a sturdy chair, shoulder-width apart. Lower your body towards the floor, then push back up..
– Plank: Hold the same position as a push-up, resting on your forearms instead of your hands. Keep your body in a straight line from head to heels for 30-60 seconds..
3. Finish with some yoga or Pilates for 15-20 minutes to improve core strength and balance..
Evening Workout.
1. After dinner, unwind with a relaxing walk or bike ride outdoors if possible. Aim for 20-30 minutes of moderate-intensity exercise..
2. Engage in some light strength training exercises using household items. Perform 2 sets of 10-12 repetitions for each exercise:.
– Bicep curls using cans or water bottles..
– Overhead press using a broom or mop..
– Calf raises using a step or platform..
3. Conclude your evening workout with 5-10 minutes of static stretching to release muscle tension and promote relaxation..
Remember, consistency is key. Aim to complete at least 30 minutes of exercise most days of the week. Choose activities that you enjoy to make exercising a sustainable part of your lifestyle. Consult a healthcare professional if you have any underlying medical conditions before starting any new exercise routine..
