Whether you are the type of person who likes to break a sweat in a group fitness class or prefers solitarily pumping iron in the gym, the recent lockdown in response to the outbreak of COVID-19 means everyone is working out alone and, in many cases, at home.
It goes without saying that daily exercise is essential to mental and physical health. The U.S. Department of Health and Human Services recommends the following amount of physical activity for healthy adults:
– A minimum of 150 to 200 minutes of moderate intensity or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity per week.
– Muscle strengthening activities of moderate or greater intensity 2 or more days a week
– Moving more and sitting less each day
But, if the bulk of your movement these days involves pacing back and forth to the kitchen for a snack, how are you expected to get your steps in? Try to move at least once a day even if it is just going for a walk or getting up to stretch your body. Especially in these conditions where everyone is forced to stay inside, it is important to get some blood flow at least once a day to stay healthy mentally.
If you are lacking motivation to lace up your sneakers and go for a run in the park or break out your yoga mat for a living room practice, you are not alone. BUt there are ways to stay motivated and maybe even look forward to your socially distant exercise routine.
5 Ways to Stay Motivated At Home
1) Establish A Routine
“My advice is not much different when working out from home than going to a gym,” says certified health coach and yoga instructor Katie Shaw Rabinowitz. “I think it is important to find a routine that works for you, and stick to that routine until it becomes habitual.” Habitual doesn’t have to mean boring though. Rather than do the same thing every day, Rabinowitz suggests having something planned for around the same time each day to take the guesswork out of working out. “In order to do this, it helps if the workouts you schedule are something you enjoy,” she shares. “There are so many ways to get your body moving. It may not look the same every day, and that is okay.”
2) Honour Where You Are At
Just because you are working from home or have more flexible hours doesn’t mean you have boundless energy or endless time to exercise. “The beauty of working from home is that you can fit workouts in wherever you like,” says Dria Murphy, so-founder of the ness. The idea is to establish a practice that makes you want to keep coming back for more. “If you want to start your morning with a productive workout, that’s great! If you need a mental break at lunchtime, you have the ability to do that. If you are an evening workout person and you don’t want to disrupt your routine, you can make that work,” she explains. “Ultimately, once you do it, you will feel so much better and more accomplished. That feeling alone will keep you motivated”
3) Stay Connected
You might not be able to hit the gym or your favourite class, but that doesn’t mean you can’t enjoy the same sense of community that keeps you motivated and accountable under normal circumstances. “Follow along your favourite instructors, as a lot of them are putting out live workouts via Instagram and Zoom, or get a workout buddy and FaceTime doing a workout video,”Lotuaco says. “If you need one-on-one attention, try reaching out to your favourite instructors and see if they will coach you via FaceTime or Zoom.”
4) No Equipment, No Problem
In case you need another reason to raid your pantry, both Lotuaco and Rabinowitz say common kitchen and household items can substitute for formal equipment in a pinch (i.e. remove any excuse you may have previously had to bail). “Now is the time to get creative and use whatever you got,” Rabinowits shares. Some common swaps:
– Grab cans, water bottles, wine bottles, laundry detergent, or books in place of light weights.
– For a heavier weight, lift and press chairs or stuff a backpack with heavy items
– Repurpose paper plates and paper towels as sliders
– Create yoga blocks and bolsters with pillows, blankets and towels
– Use soft belts or scarves as yoga straps
5) Be Flexible
Let’s face it: most of the day may be spent on the couch. But, if you are looking to stay motivated despite not changing out of your pajamas, it is important to be nimble (literally and figuratively!) by moving when and where you can. “Take breaks throughout your workday to walk around or stretch your body,” Lotuaco says. “Get some fresh air – even if it is just peeking your head out of your apartment window to take a few breaths. Practice self care and treat yourself when you can.”
Now you can try to get in some of your favourite training and stay motivated at home. Just make sure that you drink your MMX proteins and supplements to give you the best workout outcome.
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