While many COVID-19 restrictions have been lifted, many people continue to self-isolate to minimize their risks of infection. Unfortunately, isolation comes with its own problems. Two of these are weight gain and depression. Fortunately, there is one thing you can do that helps with both. It is exercise.
You can get in better shape, tone your body, reduce anxiety and depression, and still maintain social distancing by exercising at home. There are many workouts you can do at home and there are many fitness trends related to staying out of the gym. Here are some to consider:
Calisthenics
Calisthenics are generally rhythmic exercises using one’s own bodyweight and are designed to increase strength and endurance. Many can be performed without extra equipment such as: Push-ups, Sit-ups (Crunches), Squats, Jumping Jacks, and Burpees. Simple equipment, such as a jump rope or a chin-up bar, can be added to enhance a workout.
HIIT
HIIT, which stands for high intensity interval training, can enhance the benefits of a workout and can be done with calisthenics. It involves doing an exercise extremely fast for a short period of time followed by a period of reduced activity or rest. For example, 30 seconds of running in place as fast as you can followed by 2 minutes of pacing slowly or resting. There are no set rules for the interval times. They can vary from a few seconds to minutes and are usually dependent on the person performing the HIIT. The benefits of HIIT can include increased metabolism, better insulin control, improved cardiovascular health, reduced body fat, and improved brain performance.
Yoga
Yoga is quite popular and includes physical, mental, and spiritual aspects, but most people just do the physical one, called Hatha Yoga. Hatha Yoga consists of positions, called asanas, that build strength and flexibility. Some postures are easier than others and practicing consistently over time gives the best results. While it can be helpful to learn in a studio, it is not necessary and doing yoga at home is certainly not a new concept. There are many books and videos available as resources to learn from and there are also amazing yoga teachers and workouts available on websites, blogs, or YouTube.
Tai Chi
Tai Chi is a series of slow, focused movements that improve strength and flexibility and, when combined with breathing awareness, can also improve one’s state of mind. Hence it is frequently said to be meditation in motion. There are many different styles, some more physical than others since it originated as a martial art. It can be a low impact form of exercise and is considered safe for all ages. As with Yoga, it can be learned at home.
Walking
Walking is the most natural exercise available. It is relatively low impact, improves overall fitness and cardiovascular health, can reduce body fat, can improve mood and reduce depression, and can be done almost anywhere. Walking outside has many benefits, especially if you can do it away from traffic and congestion where there is fresh air and nature. But many areas are now restricting walking outside even with a mask. Walking at home indoors as an exercise is more challenging, unless you have a large house. Walking up and down stairs is one solution. A treadmill is another and can be used while watching television or even while working given the right set-up. The Farmer Carry can really boost your walking workout. This involves holding weights at the sides, or above the head while walking. You can walk back and forth in a short distance and it does not take long to feel the effort. Start with light weights and slowly increase over time. Adding HIIT in your walks increases the benefits. There are also simple ways to increase walking steps throughout the day, such as parking farther from the store entrance or taking a longer route to get somewhere even inside the home.
Tracking through Technology
Wearable technology to track fitness is becoming more and more popular. Devices can range from a simple pedometer to tracks steps through the day to sophisticated devises that track distances, heart rates, calorie use, blood pressure and even blood oxygen levels, such as Apple Watches and Fitbits. They are not necessary but can be useful to track progress.