Wondering how to stay fit from home? When you can't hit the gym or attend your normal exercises classes, it's helpful to have an effective strategy for maintaining your fitness in a small space, with little-to-no equipment.
Daily movement supports a healthy immune system, boosts mood, mitigates stress, and increases mental focus, just to name a few of the myriad benefits. With a bit of planning, a shift in mindset, and a few pieces of equipment (optional), staying fit from home is possible for anyone. Use this simple three-step plan to get started.
Without set classes to attend or the accountability of a workout buddy, normal exercise sessions can fall by the wayside. Ensure you fit in daily movement by scheduling it on your calendar, as you would any other meeting. If it's not scheduled, it usually won't happen. In addition to having a dedicated fitness session each day, treat yourself to mini-movement sessions throughout the day. This could be three minutes of plank, 20 squats, or foam rolling between work blocks.
Additionally, it helps to plan what type of workout you'll do each day. A well-rounded fitness routine includes different types of exercise, like cardio, strength, interval training, and flexibility/mobility exercises. Recovery time is also key to an effective fitness program.
Aim for at least 30 minutes of cardio daily, along with a few strength sessions per week. Fit in mobility and flexibility as often as you can. If you can exercise outside, even near your home, all the better. Time in nature improves mood, reduces stress, and supports immune-boosting vitamin D production.
Choose Your Activity
The options for what type of movement to choose are vast. If you just need to get started with something, walking and biking from home can provide a great workout. Include intervals to increase calorie burn and cardiovascular benefits.
With access to the internet, indoor workout options are endless. Many platforms and gyms offer online workouts of all styles, including high intensity interval training, bootcamps, kettlebell workouts, and yoga. Alternatively, try searching YouTube for whatever style of workout you're seeking. This is a great way to try new things and keep your home workouts dynamic. Experiment with specific search terms, like "15-minute workout, no weights" or "10-minute workout with dumbbells."
Get the Gear
Staying fit at home is much more likely when you set up your environment for success. If possible, have a dedicated workout space, even if it's just the corner of one room. Keep it clean and have the right equipment ready and accessible. While an effective home workout can be done with nothing but your own body weight, there are a few basic items that can enhance your workouts. At a minimum, consider investing in a yoga mat, a kettlebell, a few weights, and a resistance band.
Staying fit from home need not be complicated. Block it off on the calendar, plan the type of training you'll do, set up your movement space, and you're all set to maintain your fitness, no matter what.
Writer Katie Gerber is a holistic health and nutrition coach serving clients locally in the front range as well as online. In 2014, she completed Aviva Romm's Herbal Medicine for Women certification. After thru-hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her botanical medicine and nutrition knowledge to help fellow wilderness lovers seeking more energy and better health. She transitioned from her career as a pastry chef and enrolled in the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in the culinary arts to help people live healthier lives, in alignment with nature. Katie writes for several publications and speaks at local events. When she's not writing and working with clients, you'll most likely find her in the mountains, in the garden, or in the kitchen testing recipes. Find out more about Katie, her articles, and her adventures at her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or sell any product.