How To Exercise At Home For Weight Loss During COVID-19 Era
If you’ve piled on weight since the outbreak of the COVID-19 pandemic and are wondering how to exercise at home, you’ve come to the right place.
We’re going to take a look at the options available to help you shed any extra weight gain you’ve experienced over the COVID-19 era and how to maintain a healthy lifestyle.
While ongoing restrictions may limit where you carry out your exercise, know that exercising at home throws up endless possibilities, no matter what your starting fitness level. With a bit of commitment, the pounds will soon start melting away.
Our guide to exercising at home will set you on a path to weight loss and fitness so you can rediscover the fit and healthy “best version” of yourself!
Know the Recommended Minimum Exercise Times
Knowing the recommended minimum exercise times is helpful when planning your program. Experts recommend a minimum of 150 minutes of moderate to intense physical activity or 75 minutes of vigorous activity every week.
But what do the terms “moderate activity” and “intense activity” actually mean?
Moderate activity is when your breathing becomes faster and you start to sweat. You will still be able to hold a conversation using full sentences. Some examples of moderate activity include cycling on flat terrain, brisk walking, and gardening.
When you’re engaged in intense physical activity, you’ll be breathing heavily, sweating, and unable to hold a conversation. Examples include jogging, aerobic workouts, and dancing.
Spread your activity evenly throughout the week and remember that any activity is better than none. Even making an effort to move more around the house is going to be beneficial.
Have a Health Check
Remember that before starting any exercise regime, you should consult with your doctor to make sure it is safe for you to do so. This will also give you a snapshot of your current health status, making it easier for you to track improvements in your fitness as you progress through your exercise regime.
Ensure you are up-to-date with your medications to ensure you are in top form for embarking on your new lifestyle. This is especially important for chronic care management if you are living with one or more chronic conditions such as diabetes, asthma, or high blood pressure.
Change Your Mindset
If you’ve previously struggled with motivating yourself to take up exercise at home, you will need to start with changing your mindset.
We’ve all been going through a tough time lately. With many of our everyday pleasures, like meeting family and friends and enjoying our hobbies, being restricted or even taken away, it’s easy to fall into the trap of emotional eating and cosseting ourselves away at home.
Instead of feeling sorry for yourself, why not turn things around by pledging to use the time saved by working at home and not commuting to take care of yourself? See the extra time as an opportunity to “treat” yourself to a daily dose of exercise. By considering exercise at home as something special, you will become more motivated to stick with it.
Create a New Exercise Routine
With many of us still working from home, the routines that we used to rely on have disappeared. If you used to call in at the gym on the way home from work, it’s more than likely that your habit disappeared months ago. So how to fit in an exercise routine when you no longer have the same structure to your day?
The answer is simple: create a new daily routine that includes exercise as one of its key features. If you’re an early bird, pledge to rise 30 minutes earlier on three days a week to fit in your exercise. You can also carve out some time in the middle of the day or use exercise as a way to unwind once you finish work.
The point is, it doesn’t matter when you do your exercise – the key to success is making an ongoing commitment to include physical activity in your schedule.
Know the Benefits
Another top tip to get you into the mindset of sticking with an exercise routine from home is to think of the benefits.
Numerous scientific studies have taught us that exercise can help us lose weight and maintain weight loss, as well as lower stress levels, boost the immune system, and improve your sleep routine. These benefits are key, now more than ever, as the nation continues to fight against the COVID-19 pandemic.
And remember, it’s not just your physical health that will benefit. With shelter-in-place orders in use in many areas, a significant number of Americans have been suffering from a lack of social contact and subsequent mental health issues, such as anxiety or stress. Exercise is known to release “feel good” hormones that help us see things in a positive light.
You can find out more about the top ten benefits of regular exercise here.
Track Your Goals
You can set easily achievable goals to help measure your ongoing success and keep motivated. These don’t have to be ambitious. In fact, you’ll find them much more successful if you start with small and specific targets. So instead of aiming to “Get fitter fast,” why not break this down into smaller goals such as “This week I will walk briskly for 15 minutes on four occasions.” You will soon see how quickly your minutes of exercise build up over a week or month.
You can use an app or fitness tracker on your phone to do this or just an old-fashioned notebook and pen if you prefer.
Another smart trick to encourage you to fulfill your fitness goals is to tell a friend or post on social media about your intentions. You’ll be less inclined to miss a session that way. You will also find that positive feedback will spur you on even more.
Offer Yourself Rewards
Have a list of healthy rewards or incentives alongside your goals. So, for example, when you complete your final exercise goal of the week, treat yourself to a healthy fruit smoothie, a well-deserved massage, or a long, hot shower.
Setting and taking your rewards will keep you motivated long after the COVID-19 pandemic, and it will help you create good exercise habits to last a lifetime.
Identify an Exercise You Actually Enjoy!
Now you’ve laid the foundations for a successful exercise program at home, it’s time to get started! A recipe for disaster is choosing an exercise you don’t actually like or practicing it above your fitness level.
So you have an exercise cycle gathering dust at home. There’s a reason for that, right? You just don’t enjoy pedaling away on it. Forget forcing yourself back on a piece of gym equipment that doesn’t motivate you in any way.
Instead, think back to what you enjoyed as a child. Did you love dancing? Even if you never took formal classes, if the spark for dancing and enjoying is still there, reignite it. Check out some beginners’ classes on YouTube and rediscover why you loved dancing in the first place.
Most kids love climbing trees. If you have space, get yourself an indoor climbing wall – yes, these things really exist and can be used at home!
What Are Some Easy At-Home Workouts I Can Do Today To Lose Weight?
Even if you are confined to home or your local neighborhood, there are endless possibilities for exercise. Check out our suggestions below.
- A daily walk around your neighborhood. This is easy to achieve and can give you the opportunity for some socially-distanced interaction with your neighbors. If you have young children who need persuading to come on a walk with you, turn it into a scavenger hunt and get them to collect simple items such as a leaf or a feather, or tick off items on a list.
- An exercise video. YouTube is a treasure trove of exercise videos that you can follow in the comfort of your own home. Whatever your interests, from kickboxing to Zumba, you’ll find a video to suit your level and time commitment.
- A virtual class. Many gyms and personal trainers are now offering online classes. This is a great way to get fit and interact with others in your community…and beyond!
- Regular household chores. You can easily turn regular household chores into a workout. Whether it’s mowing your lawn, weeding your flowerbeds, or just the regular cleaning you do around the house, you can carry out your tasks as part of your exercise routine. Even better if it’s something you’ve been putting off for months, such as giving your garage a proper clear out or painting an area of your house.
- Get down with the kids. If you’ve got kids or grandkids, why not join in with their activities? If they’re very young, you can enjoy playing tag with them. For older offspring, practice shooting baskets with them or challenge them to a game of tennis.
- A home gym session. If you have the space to spare, designate an area of your house or garage as the home gym. You don’t need much equipment to get going. Start with a yoga mat, some weights, or an exercise cycle if you can accommodate one. Having a special space to exercise in will keep you motivated and looking forward to your sessions.
- Stair exercises. Incorporate your staircase into your exercise regime. You can simply use them to walk up and down a set number of times. This simple exercise will tone your legs, improve blood flow, and increase your heart rate. Or you can try “step ups,” which are just as they sound: stepping up and down on the spot to increase strength and flexibility. Take this exercise to the next level by holding a weight in the hand opposite to the stepping leg. Check out these ideas for seven stair exercises you can easily do at home.
- Sitting exercises. If you are less mobile, there are plenty of exercises you can carry out from the comfort of a chair. Try upper body twists, ankles stretches, and arm raises.
Incorporate More Movement into Your Daily Activities
It’s inevitable that the extra time at home imposed on us by the COVID-19 pandemic has meant we are sitting around home, whether it’s a case of lounging around watching Netflix, taking part in video calls, or tapping away at your computer keyboard.
Alongside your new exercise program, there are more plenty of opportunities to build movement into your routine. Try to establish a schedule of getting up out of your chair every 30 minutes or every hour and carrying out one of these suggested activities:
- Do a household chore for a few minutes, such as running the vacuum cleaner through the house, cleaning the bathroom, or some work in the backyard.
- If you’re stuck on a long video call, try standing instead of sitting for the meeting. When you’re waiting for the next call to start, do a set of exercises such as lunges, squats, or jumping jacks.
- Take any opportunity to fill a few spare minutes with movement. So when the commercial breaks come on TV, get up and do 10 push-ups or a one-minute plank.
Accompany Your Exercise Regime with Other Healthy Actions
An exercise regime to lose weight is going to work best in combination with other actions such as healthy eating and being aware of factors such as your cholesterol and heart rate.
Ensure you combine your exercise regime with other efforts to keep in great condition. This could include a trip to your local immunization clinic to get the shots you need to keep your body fighting fit or stocking up on vitamin supplements to boost your immunity.
Contact Eldahmy Wellness Pharmacy For Help! We Are Supporting Your Healthy Lifestyle!
If you’ve been inspired by our article and want to know more about supporting your healthy lifestyle, contact us at Eldahmy Wellness Pharmacy. We deliver prescriptions and everyday essentials directly to your door in San Diego County, helping to keep you in top shape from the comfort of your home.