No gym? Don’t sweat it! Easy ways to fit in fitness at home!
Struggling to find ways to fit in movement at home?
You may think your options are limited without a gym, but I’m here to tell you that a super effective workout is possible in the comfort of your own home. Bonus: You don’t even need equipment because bodyweight exercises can work every muscle in your body!
The benefits of exercise are endless, including stress relief, immune support, energy and focus, improved sleep and mood, and disease prevention. I’ve got you covered with these simple moves.
· Fit in little movements throughout the day that all add up! For example, while playing with the kids, plank for 1 minute, or while your coffee is brewing do 20 squats. Small actions lead to big results.
When you’re
playing with your children plank
for 1 minute.
· Use a standing desk, or better yet, a treadmill desk and take any calls you can while walking around the house or your neighborhood.
· Have a dance party! Put on your favorite tunes and bust out your favorite dance moves.
· Set an alarm to do 10 repetitions of 10 different exercises, such as jumping jacks, lunges, mountain climbers, squats, bicycle crunches, knee raises, front kicks, push ups, punches, and run in place.
· Run your stairs!
Run your stairs!
· 20 minute home Tabata workout. Tabata is a form of high intensity interval training (HIIT) that requires 20 seconds of give-it-all-you-got intensity, followed by 10 seconds of rest, repeated 8 times, with a 1 minute rest between each type of move. An example of the 5 moves you could choose include mountain climbers, jumping jacks, high knees, squat jump, and punches.
· And, don’t forget to stretch-its just as important as the workout itself. Let’s delve into stretching more…
We always hear that we need to stretch, but why?
Stretching and gentle movement such as yoga and Tai Chi are so important for many reasons. First and foremost, stretching allows the body to run efficiently so that can take you where you need to go. When you move, your blood and lymph flow more easily, sending oxygen to your muscles and organs. Better circulation helps the body recover faster by removing waste byproducts in muscle tissue.
A study by Science Daily stated that “sedentary lifestyle can cause an impairment of the transport of blood around the body, which increases the risk of disease in the heart and blood vessels. New research suggests that performing simple leg exercises whilst lying down might help to prevent these problems.”
Seated twist stretch
When you perform physical movement, you work the fascia, connective tissue that holds everything together, improving its flow and flexibility (why you feel more agile and flexible post-workout).
Not only does movement encourage blood flow to an area that is injured or stiff, promoting healing, it also helps strengthen the area by building muscle mass and strengthening bone mass, depending on the type of activity you’re doing.
How do I stretch?
According to Harvard Health Publishing, the average adult should be stretching at least 2 to 3 times a week, for at least 60 seconds per stretch. For example, if you hold a stretch for 20 seconds, repeat that stretch 3 more times for the best results. And, NBC News states that “if you want to improve your flexibility and range of motion on a permanent, long term basis you need at least two to three (30 to 60 minute) dedicated stretching sessions a week.”
Some basic stretches to incorporate include toe touches, downward dog, cat cow on all fours, quad stretch, shoulder rolls, low lunge, and seated twists. Not only can stretching increase mobility, improve posture, and relieve stress, but its ability to heal injuries as well as prevent new ones from occurring should not be overlooked. Even if you you’ve never stretched before or are more sedentary, stretching for just 20 minutes every few days can have a positive impact on your overall health!
Happy movement, my friends!
>>> What’s your favorite way to get in movement at home? What’s your favorite stretch? I’d love to hear below!