With the COVID-19 entering its eighth month with a resurging vengeance, a sedentary lifestyle has become the new norm as gyms close or become too unsafe to attend. Luckily, there are still ways to stay active and keep yourself in shape by adapting your workout routines. To help you get started, here are some tips for working out at home during COVID.
Planning
First, let’s figure out what kind of routines are viable for home workouts, as well as how to create a space conducive for exercise so your workout is safe and effective. If you don’t have a lot of room to work within your home, then a good routine to plan for is one focusing on bodyweight exercises. These are strength-training exercises that make use of your body’s weight as you resist gravity.
When you create a workout space for yourself, the most important thing to consider is how you can protect your floors and joints. Hardwood floors, concrete, and other similar floorings can be painful and hard on your body. The best method, short of remodeling your floors, would be interlocking foam mats to protect both your floors and joints from damage.
Exercises
As mentioned, bodyweight exercises are not only effective, but likely your best option when working with limited space and lack of exercise equipment. These exercises are common, including activities like push-ups, squats, or lunges. Each exercise should average 15-20 reps, with activities like lounges being split into 10 reps for each leg. If you do have some exercise equipment, such as dumbbells, you can supplement your bodyweight exercises by adding more weight to push yourself just a bit further.
Equipment
Along with dumbbells, other equipment you may find useful could include rubber resistance bands, which are small and simple if space is tight. Jump ropes are a good way to get some cardio in and very easy to get your hands on. If you do have the space and interest, treadmills and stationary bikes are other ways to get plenty of cardio if you want to focus more on weight loss than strength training.
If you’d like to go a step further and create a home gym by converting a garage or basement, you’ll want to replace the subflooring with a basket weave so your floors can absorb the impact of you jumping and moving around. If you can’t replace your floor, those foam mats are still a good option. Some basic equipment to outfit your home gym with is an Olympic barbell with a squat rack and flat bench.
With these tips for working out at home during COVID, you canhave confidence in your at-home workout options, which’ll keep you just as healthy as going to the gym. Except now, you’ll be safer.
that you do have options for exercise to keep yourself healthy and active within your home just as effective as the gym.
