When the rules and regulations for social distancing change as often as they have been during the current pandemic, we need to be creative in our approach to exercise. Team sports can be difficult to participate in, and with most gyms still closed, we need to make the best of exercising at home.

There are many ways to keep moving when you are staying indoors. Just as we have become accustomed to using multiple electronic devices, we also use a variety of exercise equipment. The truth is, exercise is simply a matter of moving the body and equipment is not really necessary. Exercise is really about resolve, discipline and keeping your heart rate up for 30 minutes or more each workout session.

Walking around the house, climbing stairs if you live in two stories or more, jogging in place, doing Zumba to a recorded video, dancing to music of your own choice, practicing calisthenics and lifting weights (using real dumbbells or holding canned goods and other makeshift “weights”) can be great habit-forming ways to exercise.

You can even put together your own routine that incorporates cardio with stretches. There are so many online sources of stretches and routines ranging from beginner to advanced levels. You can even start exercising by staying seated and work up to more mobility. The point is to get moving and stay moving.

If you have multiple generations living together, you can devise routines to practice as a group. It’s an easy way to spend quality time as a family and to “play” with the kids while role modeling Active Wellness. “Monkey see monkey do” is a much easier way to help children and the elderly incorporate exercise into their daily lives. Exercise helps get them off the couch and decrease screen time.

If you have exercise equipment at home, such as a treadmill, rowing machine or elliptical, etc, make sure you use them! Exercise equipment often languishes and becomes pieces of furniture; don’t let that happen to yours!

How much exercise should you do? For heart health, the American Heart Association recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.1

For 15 easy at-home workout moves, you can check out https://www.fatherly.com/health-science/easy-workout-quick-workout/.

If you have sensitive joints, see https://www.webmd.com/rheumatoid-arthritis/ra-biologic-17/gentle-ra-exercises

Last but not least, remember to use the KenkoTouch® to help your muscles relax after your daily exercise. It’s one more way to give yourself an indoor treat!

 

1 https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1