It won’t surprise you that home exercise equipment makers have enjoyed a sizable spike in sales, and commercial gyms have increased streaming memberships since March of this year. Watching live classes or working out virtually with other people is another “new normal” while people are unable to get to the gym, or even go outside.
But, exercise at home does not have to mean expensive smart-bikes, wi-fi-enabled treadmills, or high-priced video training.
A quick web search for “virtual workouts” will list everything from Seniors to Zoom classes. As a virtual student, you are not limited to a geographic area and can “join” a gym anywhere.
Planet Fitness, for instance, is offering free classes at 6pm daily on Facebook (PlanetFitness). Fit4Mom in Georgetown has also gone virtual with online workouts and playgroups to keep everyone active at home (GeorgetownFit4Mom.com).
If working out alone, you’ll want to moderate your efforts carefully since there is no instructor with you to help with injury or incident. As always, check with your health care provider before starting any new regimens.
IDEAS FOR SMALL SPACES
First, dedicate some time at least three days a week to focus on your physical fitness. To start, any boxer will agree, you can get a good aerobic workout with a jump rope; single-footed, hopping from side to side, running, big jumps, double-unders, or swinging the rope in reverse. Without the rope, you can do squats or squat jumps, lunge steps; and various animal walks (crab, dog, ape) to get your heart rate up while using myriad muscle groups.
Resistance bands help make bodyweight moves harder or provide resistance for specific exercises like curls and triceps extensions. GetAgeFit owner Theo Thurston teaches that your body does not need weights to change; but resistance and time. “When machines, dumbbells, and barbells are not available, your body weight can be used to create an amazingly effective workout.”
You can also find flexibility exercises using yoga balls to volleyballs, and be sure to visit ExRx.net for ideas and proper techniques. And while sheltering in place, you can still get your cardio in by walking or jogging by yourself in your neighborhood. Even one mile, two to three times each week, will provide multiple physical and mental health benefits, as well as reduce your risks for some health problems.
SIMPLE SUGGESTIONS
- Bodyweight Squat
- Bent Over Ys/Ts (slow bend at waist, arms out to side)
- Reverse Lunge
- Plank
- Jumping Jacks
- Slow Mountain Climbers (pushup position, alternate bending knees as if climbing)
- Shrimp Squat (hold one foot behind your back, squat slowly on the other leg; extend arm for balance)
- Bear Crawl (walk on hands and toes)