How to stay fit at home
With the current Covid-19 pandemic, many individuals find themselves isolated and focus on what they can’t do. People are stressing about work, finances and family and lot of what ifs. Subsequently, they may be feeling that their anxiety level is higher, their depression is worse, and their anger out of control. Many individuals may also be feeling un-well. Feeling achy, stiff or lethargic goes hand and hand with our mental health.
What if you could develop a daily plan to help get you moving and create more dopamine in your brain, and it doesn’t cost a dime. If you have some equipment like dumb bells, tubing, exercise balls, tread mills, steppers…. that is great BUT if you don’t its no big deal. You can still work all muscle groups, burn calories and support your mental health and recovery plan. The internet is a pretty wonderful resource to find what you need to thrive in your own wellness.
Here are some ideas on how to build your in-home exercise plan:
- Warm Up- light stretches, yoga – breathing techniques while doing light stretches, yoga or Thai Chi or watch on you tube and follow along
- Cardiovascular or aerobic- could be briskly walking around house, apartment, back yard or driveway, going up and down stairs, dancing or watching a you tube and following along. You should feel your heart pumping and maybe even a little sweating.
- Resistance Training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be using dumbbells or cans of cans of soup or bottles of water, rubber exercise tubing or panty hose or scarf, your own body weight, yoga bricks or an object, or any other object that causes the muscles to contract. It could involve using something to extend your stretches on the floor or standing—planks, push-ups. There are lots of you tube videos offering great suggestions.
- Flexibility Moves or stretches that stretch your neck, back, glutes, hamstrings, hips, calves -, standing hamstring stretch, Piriformis Stretch, Side Bend Stretch, Lunges and Twists, Tri-cep Stretch, Seated Shoulder Stretch, Figure Four Stretch, Pigeon Stretch or 90/90 Stretch, Frog Stretch, Butterfly Stretch –You can use exercise balls or access come
- Yoga videos. Cool down with a nice meditation or some deep breathing and light movement. Restorative Yoga or Gentle Hatha works well too. Don’t forget to DRINK lots of water!
This is a great opportunity to think outside the box and build resiliency in our own lives. We can be victims of our circumstances, or champions of our future. The choice is always yours 😊
PLEASE check with your doctor if you are unsure if you are well enough to exercise or require modification to your routine. You can always speak to a fitness trainer to help you to develop an exercise program that is customized to your needs.