No Gym? No Problem. How to Stay Fit While Staying Inside

You do not need fancy equipment to get a great workout. Here is how to maintain your fitness within your home.

With much of the country under stay-at-home orders to promote social distancing, and gyms closed to help stop the spread of COVID-19, many adults are looking for ways to maintain an exercise routine at home. Even during a pandemic, being active is vital to your health.

Not only does regular exercise strengthen your body, but it can also make you happier. Even a little bit of exercise every day can elevate your mood, reduce stress, improve your sleep, and help you feel less angry. Aim for at least 30 minutes per day, but every little bit counts. If you are strapped for time, getting your blood pumping, and working up a sweat in short 5-minute increments is good for your body and mind.

Michael Garrison, PhD offers insights on ways to exercise indoors during the pandemic that are safe and effective.

Create a time and space
“Right now, what I think so many people need is structure,” Garrison says. He recommends setting a designated time and space to exercise. “It doesn’t have to be a permanent space,” he notes. “It can be in the middle of your family room, but from 10 to 11 a.m., the middle of your family room is the gym.”

You do not need an entire room or a large space, either. “Basically, you need a footprint the size of the yoga mat and you can get a lot of work done,” Garrison advises. Once you create your time and space, try to focus on workouts that have a goal, such as working up to a certain number of push-ups or holding a plank for a minute.

Just remember to be flexible with your guidelines. With kids and partners home, you may not always be able to complete all the exercises you would like to. While it helps to set expectations with your family or housemates before you work out, be open to adjusting your plan on the fly.

Use your body weight
If you do not own weights or gym equipment, no problem! “I think simple body weight moves can be really effective for most people, especially since most of the population doesn't work out on a regular basis,” says Garrison.

Body weight exercises leverage your body mass in different ways to build strength and they do not require much space. Some moves to try could include:

• Push-ups
• Planks
• Lunges (front, side and back)
• Squats
• Jumping jacks
• Leg lifts
• Burpees
• Glute Bridges

There are also variations on these exercises. If you have any weaknesses or injuries, you can modify moves where necessary. On the flip side, you can also find variations to make your workout a little more challenging—think holding cans in each hand while you squat, then doing sets of biceps curls or shoulder presses when you return to standing. Search the web to find ways to make these body weight moves fit with your experience and fitness levels.

Garrison also recommends combining a few moves into circuits. One way to create a circuit is to pick 8 to 10 exercises, do them for 30 seconds each with a quick rest between sets, then repeat.

Find inspiration online

Given the current coronavirus pandemic, many fitness instructors are teaching their classes online, streaming through social media, video call or other websites. “There's a ton of different available workouts online, yoga classes online, everything's getting pushed into that mode, which is fantastic,” says Garrison. You can also look for written workout routines you can do on your own time on social media.

Consider downloading free apps as well that give you daily plans that will work with your specific needs. Some paid apps, such as Peloton, are offering their services free for a specific amount of time.

Reach out to friends

Are you used to doing exercise classes, runs or bike rides with friends? While you cannot meet your buddies to work out, you can still connect with friends as accountability buddies to help you meet your goals—and vice versa.

Consider creating a fitness challenge over social media; many have the option to create private group challenges to keep you and your team members motivated.

You can also pick the same streaming class as a friend and do it together. When you are done exercising, call or video chat with your buddies to let them know how you did. Talking on the phone can help you feel more connected—which is important when you are physically disconnected.

Remember, it is ok to go outside

Social distancing may not mean that you always need to stay indoors. Depending on the specific city, county, and state ordinances you are under, you can still go outside for walks, runs or bike rides to remain active.