Home workouts are real lifesavers at this challenging time. Many places are closed or best avoided. Staying at home is recommended, which naturally means moving less. However, structuring your routine to include one workout a day breaks up the monotony, gets you moving and benefits your mental health as well.
To help you get the most out of your home workouts, we have put together some useful tips and advice.
1. Make a home workout plan and stick to it
Your usual routine at home probably involves eating, staring out of the window and using the TV remote to find something worth watching. Many people have switched to working from home, so during the course of a long day, they only need to leave home to buy groceries.
But that does not mean you cannot create a new routine based on the current restrictions. This is important for both your physical and mental health. Consistency and planning are key here. Schedule a specific time in your day for physical activity and stick to that plan every day. This is how you can establish a healthy habit that prioritises your physical and mental health.
How far in advance should you plan your home workouts?
It is a good idea to sit down every Sunday and plan your home workouts for the coming week. This will help you stay on track throughout the week, even when your motivation drops. If you are not much of a planner, at least take a moment every evening to schedule a home workout for the following day. Take your plan seriously and treat every workout as a very important appointment.
2. Create a dedicated space for home workouts
Choose a specific place in your home and dedicate it to your home workouts. Having a designated space will help you get into a workout mindset and exercise more effectively.
Not all of us live in houses with enough room for a fully equipped home gym, but that does not mean you cannot set aside a small workout area—even if it is temporary and you have to “dismantle” it after exercising. It would be more effective, however, if you could leave it in place. This will motivate you to use the space more often.
3. A lack of equipment does not have to stop your home workouts
You do not need a complete range of equipment, from dumbbells to mats and resistance bands. Not having equipment at home does not mean you cannot get a great workout. Do not underestimate your body weight as a form of resistance. There is a wide range of exercises that can give every muscle group a solid workout without any additional weights.
You can also use your imagination and replace dumbbells with water bottles, a step platform with a chair and an exercise stick with a broom handle. With enough ingenuity, most workout equipment can be successfully replaced with items found around the home.
4. Put on your workout clothes
You may be surprised by how much something as small as changing your clothes can boost your motivation to exercise. So whenever you are about to start a workout, make sure you change out of your casual clothes and into your workout gear.
5. Find a workout partner to track your progress with
If you are planning to work out at home but are finding it difficult to make it part of your daily routine, ask a friend for help. While staying at home, finding a (virtual) workout partner is a fun way to stay motivated. Find a friend or family member who is willing to commit to working out consistently, then plan regular virtual workouts together using Skype, Messenger or Zoom. Following a workout programme is much easier when you have a motivating partner.
6. Remove distractions from your home workout
Working out at home is convenient and fun, but it also comes with plenty of distractions. Before starting your workout, we recommend removing anything that could distract you so that you can focus 100% on your workout routine. Turn off the TV, put your phone on silent and play your favourite music to maintain the right rhythm and mood.
7. Do not forget to stretch
Warming up before exercise and stretching afterwards are probably a regular part of your gym routine. So why should it be any different at home? Stretching is so important for your muscles. Now that you may have a little more time when working out at home, you can dedicate 10 minutes before and after your workouts to warming up and stretching your muscles so that they stay strong and flexible.
author: Brit Mesipuu
