Across the world, we all partaking in social distance due to the spread of the coronavirus COVID-19 pandemic. Recreational centers, fitness franchises, and fitness classes are being canceled, leaving patrons to work out at home. Just because the gym is closed doesn’t mean we can’t keep up with our gains- using our own body weights and (if wanted) some small workout products to ramp up the workouts!
Exercise is one of the best ways to keep your immune system strong to combat illnesses and keep your body healthy. Exercise is also the top method to decrease stress and anxiety levels, which is needed during these stressful times. Please note to keep exercise lower intensity – recent studies have shown that there are physiological changes in the immune system as a response to exercise. During moderate exercise, immune cells circulate through the body more quickly and are better able to kill bacteria and viruses.
There are several means to continue having a workout routine and structure from the comfort of our own homes (including using creative workout products). Health Fitness Revolution has created a list of small items to add to home workouts during this Coronavirus pandemic to keep people healthy and fit, remotely. Please note that you do not need workout products to get a good workout- bodyweight is sufficient– these are just fun additions to those wanting more variation in their workouts:
Medicine Ball: Buy a weight that works for your strength level and do everything from ball slams to ab work with it.
Bosu Ball exercises build core and overall strength and improve stability, balance, and flexibility. Because of the instability, just about any exercise on the bosu ball works the core. Another benefit: injury prevention- exercising on the unstable surface activates the tiny stability muscles that help protect the body against injury.
Dumbbells: Free weights are a great way to build strength at home and target specific muscle groups. Find the weight that suits your needs and get to lifting!
Swiss ball: This is great for abs, squats, and even sitting at your desk while you work from home!
Jump rope: Jumping rope is a phenomenal calorie-burner that strengthens your lower and upper body (it’s a pro-athlete favorite too). You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope- plus you can do it in a very small space!
Foam roller: Foam rolling is a self-myofascial release technique that can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Stretching and Foam rolling are both great additions to any warm-up or cooldown, before and after exercise!
Resistance bands: The beauty of resistance bands is that they take up almost zero space, are super versatile, and very affordable! To build strength – each band exerts a particular amount of force on your muscles when stretched and can be used in both upper and lower body training. To improve mobility, resistance bands can be used to improve joint mobility and also flexibility. Here are two great variations of types of bands for home use:
Pull-up bar: There are easy-to-install home pull-up bars that can be added to door frames. Pull-ups help to strengthen the back muscles, shoulder and arm muscles, and improve grip strength.
Floor sliders/ towel: using sliders really engage your core (use a soft towel on hardwood floors and furniture sliders on carpet). Sliders will drastically increase your balance and core strength over time- plus they’re an easy indoor cardio booster. Do a minute of mountain climbers with silders and break a sweat without upsetting your downstairs neighbor!
A mini trampoline (or a big one outside if you have space!): jumping on a trampoline is a whole-body exercise. The g-force that bouncing produces helps to build muscle and burn fat quickly. This tones up the entire body – including legs, thighs, arms, hips, and stomach. It also has the added benefit of improving agility and balance!