Editor’s note: This article was published on March 31, 2020. COVID-19 information and recommendations are subject to change. For the most up-to-date information, visit the Centers for Disease Control and Prevention (CDC) website or view our most recent COVID-19 blog posts.
The novel Coronavirus (COVID-19) pandemic has led to gyms and studios throughout the nation being temporarily closed. This change means that many people out there may not be getting their normal amount of daily physical activity. Luckily, there are plenty of workouts you can do to stay active while at-home during the pandemic.
Marshfield Clinic Health System athletic trainer Andrew Meschke provided six ways that you can get the most out of your at-home workouts below.
1. Have a dedicated space to work out.
It could be a dedicated room of your house, or it could simply be a yoga mat or towel you pull out in front of your TV. Either way, Meschke advised trying to exercise in a consistent area of your house every day.
2. You do not need any fancy equipment to workout.
“You can substitute many of the objects you have at home for traditional weights,” Meschke said. “Whether it’s using a gallon of water, heavy soup cans, or even a heavy book; there are many objects throughout the house that can be repurposed for a workout. You can also consider using couches or chairs to perform modified dips or stairs for step-ups.”
3. Utilize social media and the internet for fun workout ideas.
Although most gyms are currently closed, many are now offering free, online workouts. Meschke recommended looking at websites such as Facebook Live and YouTube for this type of content.
4. Involve the whole family.
“For many of us, our children are home with us,” Meschke explained. “Be sure to try to involve the whole family in some form of workout, as it is both physically and mentally beneficial for us all. Whether it be a structured activity or something simple, being physically active as a family is both beneficial and fun.”
5. Get outside.
“While we must maintain social distancing and not perform any unnecessary travel, we are still allowed, and in fact encouraged, to get out into nature,” Meschke said.
He brings up playing in the backyard, walking the dog or taking a bike ride as possible ideas.
“Just be sure to maintain a safe distance from others and follow all currently imposed guidelines while doing so,” Meschke said.
6. Try to vary your activities daily.
Changing up your exercise regimen is a great way to limit boredom and increase compliance to a workout program. “Try to vary cardio and strength training routines or teach your children a new game or sport,” Meschke said. “This is also a great time to try something new, such as yoga or Pilates.”