Exercising Without A Gym

As we continue to learn how to navigate a new way of life during this era of COVID-19, one of the biggest adjustments many have experienced is having to leave our beloved gyms and fitness centers. We have been forced to find creative solutions to keep our bodies moving. To add to the stress, there may also be a financial burden, so buying expensive equipment is out! You are not alone, and there are plenty of ways to keep active at home and outdoors. 

​Stress Reduction
Right now, anxiety levels are running high. Despite our current crisis, stress is an inevitable part of life. The truth is that it is impossible to eliminate, but you can learn to manage our stress levels. Exercise is vital for maintaining mental health and reducing stress. It may also reduce fatigue and improve focus. One proven benefit includes increasing the brain’s production of endorphins. These are the “feel good” transmitters that create a sense of euphoria and well-being. Physical activity may also provide a much-needed distraction from the realities we currently face. When you exercise, your focus may shift to your physical tasks required of your body in that moment, which can provide a sense of calmness and clarity. During these times, exercise may be a great tool to help you through the current uncertainties. 

Basics of Bodyweight
​The good thing about learning how to “move your body” at home is that your body is the best tool you have for getting great workouts without equipment. Below are some movements that you can  include in your routine—even once you get back into the gym! 

• Squats – This multi-dynamic movement engages several muscles at the same time. It activates your core, back, glutes, and hamstrings. This is also one of the oldest functional exercises, which means you will be using this movement in everyday tasks​.

• Lunges – Lunges involve shifting your weight with a step backward and forward. This complex movement engages the glutes, calves, and hamstrings. In addition, you are moving your core and back for balance. This can be done down a long hallway or outside in the backyard.

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• Planks – Although they look simple, planks can be deceiving. This isolated core movement works the circumference of your midsection. Your glutes are also at work, carrying your back and bottom. Overall, this movement will improve posture and eliminate pain by slouching.

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• Pushups – Push ups are a challenging activation of our chest, back, shoulders, and biceps. Similar to planks, your core is involved and keeps you stabilized. Using multiple muscle groups causes your heart to work harder to get oxygen-rich blood to your muscles. In short, pushups can also be a form of cardiovascular activity.

Green Exercise 
Did you know nature can act as an antidepressant? Outdoor exercise is also referred to as “green exercise”. Green exercise may enhance mood, save money, and avoid the trouble getting to a workout facility. Being outdoors also means more exposure to the sun enhancing vitamin D production. This doesn’t mean you have to run marathons or crush an intense outdoor workout. Low-intensity activities, like walking or gardening will work just fine. Take a morning jog, a midday walk break, or an evening bike ride. All in all, you are moving your body, getting in touch with nature, and connecting with your environment.
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As we continue through mandated social distancing and regulations, we can still be creative and proactive with exercise. Remember your health is always number one and keeping your fitness aligned is the sure way to keep you healthy and happy.