The coronavirus pandemic has impacted the entire world in how day to day activities are conducted. The impact extends to many who are on a health and fitness journey. In this new environment, many are quarantined and/or have less options with limited gym hours. The restrictions at the health facilities have led to more fitness enthusiasts coming up with creative ways to maintain their fitness levels in the comfort of their homes. There are many exercises and equipment that can be considered when deciding exercises to add to your workouts. The following three exercises are some of my favorites as they are convenient and/or inexpensive and most importantly, effective in getting results:
Pushup. This exercise was introduced to many of us in elementary school but it continues to be a great upper body workout during adulthood. This is a favorite of many as young kids. It’s one of the first introduction measure of strength. The cost? Free. The only equipment you need is your body, and it can be performed almost anywhere including at home while quarantined. When done properly, it targets the chests, triceps, shoulders and even engages the core. Only three sets of 12-15 reps needed to increase your muscle endurance and help you stay lean. No excuse for not getting a good upper body workout during a pandemic.
Jump Roping. Another favorite exercise that can be done without access to a gym is jump roping. Cost? Less than ten bucks. This is another exercise that can be performed without leaving your driveway. While it may not be best to jump up and down in the living room of your house/apartment, this can be done on a sidewalk or in the garage. Jump roping is also introduced during the adolescent years of most and in adulthood, it continues as an effective exercise. With only 15 minutes of your time on a daily basis, jump roping can contribute greatly to your overall cardiovascular fitness as it can become a very intense aerobic exercise. Those who are aiming to lose weight via a caloric deficit can use this exercise in addition to their diet to ensure weight loss.
Squats. The third favorite to include during your quarantined stage is the squat. Why this exercise? This movement is one of the most functional exercise you can do in that it translates well in improving typical movements throughout the day. How often do you squat daily? How often you’re picking up an item off the ground or sitting down on a chair or even getting up off the floor of your living room. Adding this movement/exercise will increase the capacity in performing all those moves we all take for granted on a day to day basis. You squat low enough, it not only targets the quads, there’s the added benefits of engaging the hamstrings and glutes and ultimately helping tightening those areas.
There you have it! Not even a pandemic can prevent you from working out. No gym? No fancy equipment? No problem. The comfort of our homes can serve as the location to come up with creative ways to maintain fitness levels. If no creativity, we can always go way back to memory lane and bring back the exercises from our adolescent years. Stay tune for the next post as I will help design a great aerobic workout to assist with weight loss…during a pandemic…in the comfort of your home.