How To Stay Physically Active At Home
The CDC recommends that we exercise for at least 150 minutes per week. It’s sound advice. Fitness is vital to overall health. Working out staves off anxiety, arthritis, cancer, depression, diabetes and heart disease. It also strengthens your bones, muscles and immune system.
Keep moving and you’ll notice improvements in:
That’s all fair and well, but what if you’re stuck inside? Home can be a challenging environment to exercise in. Fortunately, solutions abound, and it’s much easier than you might think. Whether you’re missing the gym or just starting off, here are some suggestions for staying active when you can’t get out.
A study from 2011 estimated that healthy adults take between 4,000 and 18,000 steps per day. This points to a sweet spot of 10,000 steps or five miles. Modern smartphones are equipped with pedometers that automatically track your progress as you roam around. Schedule dedicated walks at specific times if you struggle to reach targets.
Hit two birds with one stone by making your living space spotless. You may want to plan ahead and tackle certain activities based on the muscles they engage. For example, you can work your arms by mopping the floor and scrubbing the tub. Washing dishes assists with coordination and posture.
Most forms of exercise focus on strengthening and endurance. However, mobility is just as important. This is especially true if you spend a lot of time sitting at a desk. Consider yoga as a means of preventing back pain and relieving stress. There are various different types of yoga that you can practice.
For the uninitiated, online resources such as this 30-Day Yoga virtual program help with learning the fundamentals and staying on track. Pilates is another popular way to enhance your balance and flexibility. If you prefer more traditional movements, take a look at gentle calisthenics. This involves simple exercises such as squats, crunches and pushups.
The kitchen is the perfect place to warm up and burn some calories. More specifically, those in your body. Let the pounds melt away as you flit around the room. Create distance between yourself and ingredients or items on higher shelves before holding the ensuing stretch. Play your favorite music for added fun.
You can take a similar approach in just about any other part of the house. Here are a few ideas:
- Park an exercise machine or place a yoga mat in front of the television
- Incorporate squats when folding laundry
- Make reading dynamic with wall sits
Whether you need a bit of guidance or your routine is feeling repetitive, the right app can clear a path forward. Fitness apps such as Nike Training Club, My Fitness Pal and PEAR Personal Trainer provide an endless selection of guided workouts for you to follow. This includes bodyweight exercises that don’t require equipment. You can monitor nutrition with Fooducate, meditate with Headspace and try yoga with Glo.
It’s all about getting creative. Don’t hesitate to think up your own ways for staying active at home. Every effort counts.