Whether you don't want to return to the gym just yet or the one you go to hasn't reopened again, don't worry. There are still highly effective workouts you can do at home with little-to-no equipment.
GO FOR A WALK OR JOG
You've heard of the side effects of sitting too much at a desk. It’s possible working from home likely increased the time you spend sitting and has cut out those short walks to the coffee shop or from the parking garage to the office. Add time for these walks back into your schedule.
In an article in Scientific Reports, White et al. (2019) researched "associations between recreational nature contact." They found that exposure to nature for at least 120 minutes per week made it more likely for people to report good health and well-being.
TAKE AN ONLINE EXERCISE CLASS
Many online platforms offer virtual fitness classes. Some, like Glo.com, are specific to one type of exercise like yoga. Others, like Peloton Digital, provide multiple options on one subscription, including cardio, boot camps, stretching, yoga, guided outdoor runs, and more.
To find other options, try searching the App Store on your phone or check with your local gyms or studios to see if they offer online programming.
DO A CIRCUIT WORKOUT
Circuit workouts are highly effective. They can be done with no equipment and in very little time. The exercises you choose to do aren't really that important. The timing and structure of the workout should be your focus.
To keep things simple, choose two exercises like bodyweight jump squats and mountain climbers. After warming up, perform the first exercise for 20 seconds, getting in as many reps as possible. Do nothing for 10 seconds, then go into the second exercise you chose for 20 seconds. Take another 10-second break. Once you've done four rounds, take a minute break, then pick another pair of exercises and go again.
Aim to keep up with this pattern for 20 minutes. The best exercise options will involve your entire body. Think burpees, jumping lunges, jumping rope, or pushups.
JUST CHOOSE SOMETHING
Regardless of whether you choose a leisurely walk or an intense circuit, it's essential to find some form of activity you enjoy doing. In the publication, Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services calls exercise "one of the most important actions that people of all ages can take to improve their health."
Exercise can make people feel better, function better, sleep better, and reduce the risk of chronic diseases. Health benefits start immediately after exercising, and even short episodes of physical activity are beneficial. So, don't wait to have the right equipment or attire, or for your gym to reopen, just start moving more today.
