Workout Recommendations at Home: Engaging in Fitness Regimes without a Gym Facility
Shannon Collins, PT, CMPT, POLY, RYT 200, is a Certified Brain Longevity Trainer and Integrative Manual Physical Therapist.* She's the powerhouse behind Peak Performance,** a renowned fitness establishment nestled in the vibrant Santa Monica, CA scene.
Navigating workouts when life throws a curveball
Homebound or traveling? Quarantining or vacationing? Fitness routines don’t always mesh with our ever-changing lifestyles. Limited access to gym facilities and struggle to adapt to new routines? You might miss the social connections from your regular gym, pool, or walking group. Let’s face it, home workouts can feel more like a chore than a desire.
But amidst this financial strain, exercising might seem less urgent. In reality, a dab of activity can work wonders for your brain and body. Exercise, in fact, is a versatile weapon for maintaining both physical and mental health, and you don’t need a gym to reap the benefits.
Exercise helps combat depression, stress, anxiety, and aids in managing chronic conditions, such as high blood pressure and diabetes. Outsmart uncertain times, regain control, and stick to your fitness ambitions even with disrupted routines.
Exercise and your immune system
Although being fit won’t prevent catching the virus, it boasts a myriad of protective effects. Physical activity floods your brain with endorphins, enhancing your mood and overall health[1][4]. It bolsters your immune system too[1].
However, don’t overdo it. Moderate exercise empowers your immune system, but excessive, intense activity focusing on extreme fitness might weaken it instead[1]. Keep a balance.
If you use exercise to keep energy and spirits up during tough times, you might be less likely to resort to unhealthy coping mechanisms like excessive drinking, which can also wear down your immune system[1].
Designing an exercise plan to keep motivation alive
Proper planning ensures both a successful and consistent exercise routine. Consider your ongoing health concerns, work schedule, and energy levels when formulating a plan. As many struggles with everyday life during the pandemic, an intense new fitness program may not be feasible[1].
Crafted precisely, your objectives should be realistic and focused on enjoyable activities. Embrace smaller steps, celebrate your victories, and gradually build up.
Prioritize workouts, make them count
Those who schedule their workouts like appointments generally stick to them. You wouldn’t bail on a dentist appointment because you were busy, so don’t skip fitness due to work or laziness – complete it, then tackle work or leisure afterward.
Exercise at your peak time
Many people find working out in the mornings serves as a natural energy booster, setting a positive tone for the day[1]. Others prefer afternoon workouts when energy lags. A bit of exercise sharpens the mind, helping you power through tasks.
Engrave your goals and track your progress
Stating specific, concrete goals like “walk three miles every Monday, Wednesday, and Friday” fosters accountability, provides a sense of achievement, and injects motivation to continue[1].
Verbalize your aspirations; share them with friends or post on social media. You’re less likely to skip a session when people inquire about your progress. And their positive feedback serves as fuel for the next session.
Work out with a buddy (virtually!)
Exercising with a friend remotely ensures mutual encouragement and keeps you motivated. Sync up regularly through phone or video calls[1].
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Turning mundane activities into exercise
Always follow safety guidelines: wear appropriate footwear, start slowly, give your muscles time to adapt, and consult your physician if you have underlying health issues or take medication for heart problems or blood pressure/ blood sugar control[1]. If you feel discomfort during an activity, always halt.
Get outside whenever possible
Stroll, jog, or bike ride outdoors when you can. Fresh air and sunlight will uplift your spirits, further enhancing your mental well-being[1].
Vary your workouts to stay interested
Leverage your favorite streaming service, podcast, or music to make exercise less monotonous. Both at home or a hotel room[1].
Embark on a mindful walk
Immerse yourself in the experience of walking outdoors by focusing on smells, sights, and sensations. This can offer a mental vacation, fostering creativity and easing stress[1].
Experiment with new activities
Always fancied barre exercise, line dancing, or HIIT? Discover free online videos and classes. Try boxing, Pilates, or yoga[1]. Drill down your search with terms like 'elderly-friendly exercises' or 'beginner Pilates classes' for a personalized experience.
Play with your kids
Interacting with your children by playing catch, tag, soccer, or shooting baskets can mend strained relationships and add a fun, energetic dimension to physical activities.
Develop a home workout nook
Space permitting, create a dedicated exercise area. Utilize resistance bands, water bottles, or bodyweight to perform strength training exercises[1]. Utilize stairs for step-ups or do jumping jacks, if your fitness level and joints allow.
Join online group classes
Web communities or apps can provide encouragement and motivation during periods of gym deprivation[1].
Integrate movement into everyday tasks
Double down on household chores, take some active breaks during Zoom meetings, or perform quick bursts of exercises, such as countertop push-ups, while waiting for appliances to finish.
How much exercise do I need?
A brief walk or any physical activity is beneficial, helping clear your mind and instilling a sense of accomplishment even if your objective is just a block or two. Ultimately, consistency is key[1][4].
Loosely speaking, adults should strive for 150 minutes of moderate-intensity exercise every week (or 75 minutes of vigorous-intensity), integrating two sessions of strength training per week[1]. Remember, breaking up your workout into shorter time frames doesn't diminish its value.
Recognizing the intensity of exercise
Moderate-intensity exercise means you’re challenging your body while breathing faster and breaking a sweat. You can still speak in complete sentences but can’t sing[1][4]. Activities like brisk walking, weight training, or skateboarding fall within this range.
Vigorous-intensity means exercise has you panting, sweating heavily, and leaving no room for song. Examples include jogging, aerobics, or circuit training[1][4].
Reward yourself
Give yourself a pat on the back when you stick to a new workout program. Show appreciation for your triumphs, indulge in a fancy bubble bath, whip up a smoothie, or call a dear friend. Remember, the habits you cultivate now can extend well beyond the pandemic.
About the author: Shannon Collins, PT, CMPT, POLY, RYT 200, is a Certified Brain Longevity Trainer and Integrative Manual Physical Therapist. She is the founder of Peak Performance in Santa Monica, CA.
- Incorporating science into fitness, Shannon Collins – the founder of Peak Performance – suggests varying workouts to maintain interest, such as trying new activities like barre exercise, line dancing, or HIIT, as well as using online resources for instruction.
- Prioritizing exercise for both physical and mental health, during uncertain times, Collins advises consulting evidence-based information, recognizing the intensity of exercises, setting realistic goals, and tracking progress to ensure a consistent routine that promotes overall well-being.
