With gyms, fitness centres, and sports clubs closed in order to practice social distancing and prevent the spread of COVID-19, many of us have had to find new ways to exercise. Whilst government guidelines suggest leaving the house once a day to exercise and stay fit, we understand that this isn’t possible for everyone.
For people who are in the more at-risk bracket when it comes to coronavirus (COVID-19), leaving the house to exercise is advised against. Many individuals have been advised to self-isolate completely, so a daily run or walk around the local area isn’t a possibility. If you are unable to leave the house at all, the good news is that there are many exercises that you can do in the confines of your home, and no need for professional equipment.
Read on for our home workout tips during lockdown.
Needless to say, many of us don’t have a proper home gym, so we must make the best of what we have. Luckily, it’s possible to enjoy a full-body workout with no equipment whatsoever; all you need is your own body weight.
Make a suitable space in your home, for example, the middle of the living room floor, put a mat down, and you are ready to get going!
Before you start, always be sure to stretch and warm up your body, to help prevent injury. Once you are warmed up, the following exercises provide a great workout:
- Planking – Planks are very effective exercises for strengthening your core. Simply lie on the ground in a press-up position, balance your body on your elbows, and hold that position for around 30 seconds.
- Crunches – Crunches are a great ab workout. Simply lie on the floor on your back, with your knees bent and feet touching the floor. Put your hands behind your head, and then lift your legs and chest slightly. Go back to your starting position and then repeat the exercise.
- Squats – Squats are an effective workout for strengthening your core and improving your balance. Start with your feet parallel to your shoulders, and extend your arms in front of you. Then bend your knees and hips until you reach the squat position, before pushing up into a standing position using your heels.
- Bridging – The bridge is another effective bodyweight exercise that strengthens your core and hamstrings, as well as improving your posture with particular focus on the lower back and hips. On a yoga mat or rug, lie on your back. Position your feet flat on the floor, and extend your arms by your side, before raising your bottom from the floor, squeezing your upper glutes and widening your hips.
These are just a few of many exercises that you can do at home to achieve a full-body workout. Obviously, this depends on your level of fitness, your age and any history of back pain, or other aches and pains. If these sorts of exercises are new to you, just do a few repetitions to start with and see how you feel. This should help you to avoid injury.
Use household essentials
You may not have gym standard equipment at home, but there are many household essentials that you can use effectively in a workout. In place of weights, items such as tins, water bottles, bags of sugar or flour, and many other items can be used.
In place of a weighted vest, you could always fill a backpack with heavy items, providing extra resistance as you exercise. It’s also important to make use of sturdy kitchen work surfaces, and chairs to aid you in carrying out a wide variety of exercises. Make the most of what you have available.
Keeping up cardio exercises is an important part of staying fit and healthy at home. Whilst you may not be able to go out for a run, there are plenty of cardiovascular exercises you can do inside. For example, why not try exercises such as jumping jacks, burpees, lunges and squats to ger your heart rate going. If you have access to stairs, running up the stairs is an extremely effective way of raising your heart rate and burning calories.
If you have an internet connection, there are so any resources available to help you stay fit and healthy at home. Local fitness centres may be offering online classes, or if not you can take advantage of live streams from fitness gurus such as Joe Wicks, on a daily basis. If you have children, you can get them involved and help them burn some energy.
If dancing is more your thing, look out for online dance sessions, or have some fun learning dance routines on the TikTok app to amuse yourself and work up a sweat.
If you are working from home and looking for ways to protect your posture and prevent aches and pains, discover our tips on creating a comfortable working space.