We all know exercise is key to living a healthy and fulfilling life. Staying fit and active without a gym membership and a personal trainer, may require some creativity and motivation, but with a little bit of effort, it's definitely possible. In this article we'll explore some tips and strategies for staying fit and active at home, so you can avoid becoming a permanent fixture on the couch.
Schedule it
It can be easy to let the days blend together when you're spending a lot of time at home. Setting a schedule for your day that includes dedicated time for exercise can help you stay accountable and motivated. You don't need to schedule an intense workout every day - even just a 20-30 minute walk or some gentle yoga can make a big difference.
Make use of online resources
There are countless resources available online for home workouts, from free YouTube videos to subscription-based fitness apps. Experiment with different types of workouts to find what you enjoy - maybe you prefer high-intensity interval training (HIIT), or maybe you prefer something more low-impact like Pilates. Also, don't underestimate the satisfaction of learning a new dance routine. There's something out there for everyone.
LOOK AT THOSE STAIRS DIFFERENTLY
You don’t really need a gym at home to stay fit and strong. When was the last time you looked at stairs in a positive light? Whether your home has a flight of stairs or just a few steps up to your deck, look at them as a tool for improving your cardiovascular fitness.
Try some of these stair-based exercises:
- The mountain climber – with both hands on a higher step, alternate between bringing your left knee up to your left shoulder and your right knee up to your right shoulder
- Step up to reverse lunge – stand facing the stairs with your left foot on the second step and your right on the floor, lift your right knee to your chest and quickly reverse to your starting position, then bring your left down to the floor behind your right and lunge. Then alternate legs.
SET UP SOME MAKESHIFT WEIGHTS
Bags of flour, bottled water and even young kids! If you don’t have a pair of dumbbells around the house or some machine weights in the garage, improvise. Your backyard might have some bricks, logs of wood or buckets of dirt lying around that may be ideal as substitute weights. Perhaps you could even create your own backyard circuit consisting of makeshift weights and bodyweight exercises.
RUN, WALK, CYCLE AND EVEN GARDEN
At the end of the day, any physical activity that raises your heart rate is super for your cardiovascular health. Whether that’s running around your home’s yard, cycling in your apartment’s forecourt, walking around your neighbourhood or getting struck into the garden, any amount of movement you can squeeze in will help you stay active.
NUTRITION, DIET AND SLEEP
Planning to stay active and fit is all very well, but some of your hard yakka will be undone if you don’t also have a nutritional plan and aren’t able to get sufficient quality sleep. A few focus points to help you achieve these goals include:
- Mapping out your meals for the week and noting down exactly what you need to buy on your next grocery shop
- Harnessing the calming power of meditation, yoga, tai chi or another form of mindfulness training
- Separating parts of your day into different areas – for work, fitness and meal times
To conclude, by setting a schedule, making use of online resources, and finding ways to incorporate movement into your daily routine, you can keep your body and mind healthy even when you're spending most of your time at home.