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How to exercise while staying at home

Keeping fit

Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.

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How to exercise while staying at home

How to exercise while staying at home

https://www.bbc.com/news/uk-51933762

bbc.com

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Key Ideas

Keeping fit

Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.

Who can exercise

  • If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
  • If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
  • If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
  • If you are unwell, use your energy to get better, but not to be active.
  • If you are feeling better after having had the virus, return to your regular routine gradually.

Chair tricep dips

  • Sit on the edge of a chair holding onto the front with your hands.
  • Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
  • Lower your elbows to a 90-degree angle before pushing back up.

Tabletop press-ups

Incline press-ups can be done anywhere around the home - on a table, a bed, a chair or even a wall.

To use a table:

  • Place your hands on the table with your legs stretched out behind you, body nice and straight.
  • Lower your weight down, keeping your elbows tight to your body, and press back up.

Living room wall sits

  • Find a wall with a big enough space for you to lean on.
  • Sit against the wall like you would in a chair.
  • Keep your legs at 90 degrees, and hold.

Milk bottle Russian twists

  • Sit on the floor holding a bottle with liquid in.
  • Lean back with a straight back and engage your core.
  • Rotate your torso and try to touch the floor on each side with the milk bottle.
  • Make it harder by lifting your feet off the floor.

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Aches and pains
Aches and pains

With the 2020 pandemic, many people are required to stay home.

If you're one of these people, you may be noticing new aches and pains you did not experience at the office.

Ergonomic furniture

Many companies follow an ANSI-HFS standard in the design of their computer workstations, which incorporates ergonomic furniture and accessories.

Most homes don't have the space to accommodate ergonomic office furniture, nor do most people invest in it. If you're working from home using your computer on a regular table or you sit in a lounge chair or on your bed, chances are you aren't in a healthy posture. It could potentially lead to musculoskeletal injury, carpal tunnel syndrome, or even deep vein thrombosis.

Your computer screen

View your computer screen with a straight neck. Put your screen in front of you at a comfortable viewing height. Don't look down at your screen or angle your screen, so you must twist your neck.

You may have to put the screen on a pile of books or on a cardboard box to raise it to a comfortable viewing position.

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The P.A.U.L. method (10 minutes)
The P.A.U.L. method (10 minutes)

Choose one exercise for each of the following four categories:

  • P- Plyometric cardio (e.g., Jumping Jacks)
  • A- Abs (e.g., Plank)
  • U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
  • Jumping Jacks: 20 reps or 40 reps
  • Squat: 10 reps or 20 reps
  • Incline push-up: 10 seconds or 20 seconds
  • Plank: 30 seconds or 40 seconds
  • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

The 3-HIIT wonder (10 minutes)
  • 40 Speed Skaters
  • 10 Floor Burpees
  • 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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Calisthenics
Calisthenics

Calisthenics is a form of fitness consisting of different movements that exercise large muscle groups: running, standing, grasping, pushing, etc.
You don't rely on anything but a person's own...

Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in...

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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Avoid the "all or nothing" mindset

Exercise doesn't have to be complicated. Doing something is better than doing nothing. Don't let optimal be the enemy of good enough. Do what you can do consistently and worry about o...

Wellness is a personal science

Accept advice, but remember you're in this for you—no one else, and you're the only one who'll know what really works. Having an abundance of options isn't a bad thing, but remember who you're in this for.

Whatever you do, enjoy it

Choose something rewarding enough to make you feel good about doing it. If you're having a good time, mistakes feel like learning experiences and challenges to be overcome, not throw-up-your-hands-and-give-up moments.

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“The ability to simplify means to eliminate the unnecessary so that the necessary may speak.”
Hans Hofmann
Remove decorations

... that no longer inspire you. Just because something made you happy in the past doesn’t mean you have to keep it forever.

Your life has moved on—maybe it’s time for the decoration to do the same. Keeping just the items that mean the most to you will help them to shine.

Reject the convenience fallacy

There are certain places in our homes we tend to leave items out for convenience. By leaving these things out, we think we’re saving time and simplifying our lives. That’s the convenience fallacy. 

W might save a couple of seconds, but the other 99.9 percent of the time, those items just sit there creating a visual distraction. 

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Burnout When Working From Home
Burnout When Working From Home

Working from home does not necessarily mean we are enjoying life and can’t be in stress. Work can feel dull and monotonous as there is comparatively less movement or change of scenery.

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Burnout And The World Health Organization
  • According to the World Health Organization, Burnout is classified as an occupational phenomenon, also known as vital exhaustion.
  • It is a syndrome resulting from chronic workplace stress and anxiety, causing physical and mental problems.
  • The symptoms include energy depletion, exhaustion, increased mental distance, a negative outlook towards one’s job and diminished productivity.
WFH Burnout Symptoms

Burnout is experienced in a different shade at home, where the symptoms tend to be tiredness, confusion, forgetfulness, frustration and anger. As the mood starts to dip slowly, the mind reaches a low state, from which it is hard to climb back.

Taking a vacation is a great idea, to begin with, even if you don’t really go anywhere. The idea is to take a break from your work.

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Get the Wii Fit

... to play games that require balancing and movement. 

Playing any games while standing up is also an alternative, as sitting all day is bad for us.

Test Your Posture

Test your back and neck posture against a wall or check proper posture illustrations to find any areas you need to work on when standing. 

Be more aware of your feet when you’re standing and adjust your weight so it’s distributed evenly across both feet.

Core Strengthening Exercises

Do pilates and other core strengthening exercises to help you stand taller and maintain a proper posture. 

Yoga also does that and emphasizes body awareness and balance.

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Lower accountability
Lower accountability

Procrastinating is even easier when you have no one looking over your shoulder. Lower accountability can make procrastination more likely at home.

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High tolerance to frustration

People with high frustration tolerances are the ones that generally succeed at remote work. And you can take steps to raise your frustration tolerance and become more conscientious by working on your impulsivity.

A non-conscientious person will find another activity (a distraction most likely) the moment something challenging or uncomfortable comes up. They have to be more conscious to stay in the moment: count to five or take five deep breaths, for example.

A lack of boundaries

When work and personal activities are occurring in the same space, there are no cues for you to behave the way you do at work while you are outside your physical office.

Those who work well from home create boundaries in a work-life world without them. Then, once these parameters are established, people who commit fewer ‘boundary violations’ are better off.

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Cardio exercise

Exercise offers a whole host of benefits to health and well-being. Cardiovascular exercises aim to get your heart rate up and increase blood circulation.

Walking is a great way to get active...

Strength & resistance exercises

Resistance and strength exercises can help strengthen your muscles. This is usually done on the spot and will not make you out of breath like cardio exercises.

Instead of using tools like weights or resistance bands, you can use tins of baked beans or bags of rice.

Flexibility, balance, and mobility

Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls.

Yoga, pilates, and tai chi are examples of flexibility exercises.