The current global pandemic has impacted many different industries and aspects of our lives, and something that has been heavily impacted is the fitness industry. With the closure of many gyms, everyone’s normal fitness routines have been completely uprooted and, in many cases, put on pause. However, just because you can’t make it to the gym, that doesn’t mean that you can’t have a consistent fitness routine. Here are a few tips on how to keep active outside of the gym during the COVID-19 pandemic.
If the weather is permitting, getting outside to exercise is a great way to make your routine feel fun and new every day. Here are a few ways to get outside:
- Go For a Hike. Many towns and cities will have some sort of public park with walking and hiking trails. Since hiking burns on average 500 or more calories for every mile, you are really getting in a workout when you hit the trails. Plus, hiking can help you explore your city or town in a fun new way. Make sure that you’re being socially distant while hiking, and if you have to be close to people, be sure to wear a mask.
- Go For a Run. Running is an activity that you can do just about anywhere. Whether there are sidewalks, trails, or just roads near you, you can get outside and run. If you plan on running a lot, make sure to buy supportive shoes made for the mileage you’re planning for. Once again, make sure to be socially distant or wear a mask while you run.
- Take Your Workout Outside. No matter what kind of workout you’re doing, taking it outside can make it more fun. If you’re getting a little tired of your usual strength training routine, moving into your backyard, patio, or a public park is a great way to mix things up without risking catching COVID-19.
Use a Video Workout
The internet is full of pre-filmed real-time workout classes. If before the pandemic you went to weekly group exercise classes, whether it was yoga or Zumba, there will be tons of videos online of classes that you can “take” in real-time with instructors. If you hate working out alone, this is also a great choice because it feels like the instructor is right there with you.
There are many options for different workouts out there, so whatever your ability level is there are workouts out there for you. For example, if you are one of the 350 million people globally impact by chronic inflammation due to arthritis and joint diseases, you can find workout classes that are low impact and will work up a sweat without adding stress to your joints. However, make sure to consult with your doctor before taking up any workout regimen if you have a chronic illness.
Take the Stairs
If your house or apartment complex has a set of stairs, you can use them for a great cardio workout. Start out by running up one flight of stairs and walking back down, taking breaks at the top or bottom as needed. Eventually, try to work up to running up and down the stairs for five minutes at a time (although that can take months to work up to). Make sure that you are being careful if your stairs are carpeted or uneven, and wear sneakers even if you are indoors. The right sneakers will help keep your feet properly supported and provide the traction you need to not slip and injure yourself.
Use an App
If you are unsure of where to start with a new at-home fitness routine, try out a fitness app that has built-in programs or a ton of different workouts. A lot of fitness influencers have their own programs and apps, so if you have an influencer that you follow and admire, it’s a great time to try out one of their programs. Data transmission and secure storage are key to any modern business, so if you’re paranoid about your data being stolen, just use an app that has a good reputation. They’ll be sure to provide adequate protection of your data and information. Here are a few apps you can try out now:
- Core Power Yoga. These yoga classes range from short meditations to full hour long power flows, so no matter your yoga experience you can get a great yoga flow in. They also rate all of their yoga classes by difficulty, so if you’re just starting out with yoga, you can be sure that you’ll be able to find a class you can do. However, keep in mind that they do require you to pay after a free trial.
- Nike Training Club. The Nike app is a great app if you want to do strength training at home and don’t know where to start. The app is free and will build you a customized program, pulling from all of its workouts. You can choose how many days a week you want to workout and your current fitness level before it creates the program, so you know exactly what you’re getting into.
- Amazon Prime Video. Surprisingly, Amazon Prime Video has fitness content as well. They have Zumba videos as well as some workout programs free to anyone with a Prime membership, so check out your options if you have prime.
Try Bodyweight Exercises
Bodyweight exercises are often looked down on as though they’re not doing enough for your body, but in reality, they can be extremely beneficial to your workout routine. When you’re choosing your exercises, think about what parts of your body you want to work, and then choose the best exercise for that. Here are a few bodyweight exercise ideas that you can try:
- Squats. Squats are a classic for a reason: they make you stronger and really fire up your glutes and quads.
- Lunges. Try to mix it up by trying a variety of lunges, like reverse, forward, and walking lunges.
- Duck Walks. You may look ridiculous, but this move really fires up the glutes and helps with mobility.
- Push-ups. This classic bodyweight exercise is great for a workout on your upper body and abs. If you can’t do a full pushup, go to your knees or place your hands onto a bench or chair while doing pushups.
Planks. Planking is a great way to develop your ab strength. This can be down on your palms or on your elbows, depending on what you can do.
Just because lockdowns are still happening all over the globe, that doesn’t mean that you can’t workout and maintain a consistent fitness routine. Try out these tips and let us know what you think!