You might not be able to go to the gym for a while, but that doesn’t mean you can’t work on your fitness. Gyms aren't required, they just offer motivation in the form of having company and having to pay for something. But for those of us who are pros at self-motivation, we don't need them to get fit. And for those who need a little help in the motivation department, we can build in self-motivation without the need to go anywhere. Let's look at both, below.
Home can be the place we love most in the world. But a gym it's not. Step one: move your body. The WHO recommends healthy adults get 150 minutes of moderate-intensity activity every week, 75 minutes of vigorous exercise, or a combination of the two. A great way to do this is to use some of the tried and true skills we picked up along the way. Seriously. Bodyweight workouts are fantastic for building muscle. The classics really do work.
Planks, squats and chair dips are great muscle-building moves practically made for a tiny space. Pushups and burpees are also good for building strength.
Not sure how to do a burpee?
Switch up planks with dips and knee taps. Women’s Health also recommends side planks, leg/arm raises and stretches. Integrate light weights and/or a stability ball, if you have them on hand. Try jumping jacks. Jumprope if you have one (or you can order one inexpensively) and don't' underestimate the value of any of these. Planks and pushups are genuine muscle builders.
No weightlifting equipment at home? No problem! You’ve got all you need to intensify your workout right where you are. Here are a few ideas to help with improvisation:
Remember that Crossfit was built on the philosophy that real movement builds muscle as well as or better than machinery. Work with what's on hand. What else do you have lying around your home that could double as a piece of exercise equipment? Flip a tire? Run sprints up and down your street? Pick up and put down one end of the sofa ten times. Just be mindful of your back and using good form to prevent injury.
There are tons of fitness programs available online, just waiting to be discovered. No matter what kind of exercise you’re into, you can find a routine or series that suits your workout needs. Need some direction?
Give one of these programs a try:
Looking for something different? Search YouTube for a fitness routine that’s more up your alley. You might find your new favorite workout. From dance to walking at home there's something for everyone.
The truth is that getting fit and staying fit is hard for most everyone. Motivation may start out strong when you're laying in bed, feeling crappy and wanting to do better but a few days in, that 6 am alarm and the desire for chips starts to erode even the best of intentions.
Here are some motivation tips:
Limits on time and space can seem like it'll make staying fit difficult, but it’s just not the case. Get creative. Using your body weight and household items to maximize your efforts can pay off in just a few months. Whether it's introversion, lack of funds, or social distancing that has you pursuing an in-home workout, there's no more convenient way to get and stay healthy than doing it right where you live.
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