First, your typical day and schedule will be anything but typical. These are very atypical moments. Take a deep breath and settle in peace with it. It’s okay to be pushed to change your routine, change your mindset, and slow down a bit. Second, remember that movement takes many forms, from actual workouts to bouncing around the block to triceps dips on the kitchen counter. They all count. Count to what, you ask? To keep you calm and healthy while staying at home. Now we all have different situations and lifestyles, which means we have different needs and options. But there are many things that many of us can do throughout our days to get short periods of activity outside of our normal workouts. Here are some ideas on how to move your body when you’re stuck at home.
- 1 1. Go out for walking, biking, running, jumping, whatever.
- 2 2. Set a recurring alarm to perform 10 repetitions of 10 exercises.
- 3 3. Whenever you take a call, move for the duration.
- 4 4. If you are staying with young children, play with them.
- 5 5. Organize scheduled and impromptu dance evenings.
- 6 6. Give yourself a challenge for the duration of your refuge in place / social distance.
1. Go out for walking, biking, running, jumping, whatever.
With all this confinement, fresh air will be good for all aspects of your health, if you take the proper precautions. If you live in a place where you can go outside while maintaining a social distance (six feet), take advantage and go for a walk alone (or with those who already live inside your home and also practice social distancing).
Even if you practice social distance and as long as you are not sick, you can continue to walk, walk, run and be outside (as long as you maintain good hygiene and social distance). You should also be allowed to spend time outside if you are staying there; find out about your city’s rules on how to do it safely before you go. And find out how to play outside safely with your children here.
When you get home, make sure to take off your shoes (many already do), take part in this magical hand hygiene and wash your clothes.
Note: If you live in an overcrowded city, this will be much more difficult while respecting the recommendations for social distance or refuge on site. If you can find a time when fewer people are outside and you are able to maintain distance, I would adjust your schedule to try to make it happen at least a few days during the week.
2. Set a recurring alarm to perform 10 repetitions of 10 exercises.
How about 10 jumping jacks, 10 push-ups, 10 squats, 10 lunges (each side), 10 burpees, 10 triceps dips, 10 glute bridges, 10 single-leg deadlifts (each side), 10 sit-ups, and 10 mountain climbers. There are also a ton of bodyweight exercise ideas here so you can make up your own routine.
Whether you’re WFH and sitting at your computer or you’re “WFH” and sitting at Netflix, your body has to get up, stretch, walk, jump up and down, dance – something. If you don’t like the above, suggest a short sequence of movements or stretches that you can perform between meetings or episodes of this current frenzy.
Create something that moves you but doesn’t overwhelm you. Keep it short and sweet.
3. Whenever you take a call, move for the duration.
I do it subconsciously all the time. This can be a walk around the block or just around your house. If you have stairs, you can go up and down as long as you trust not to trip! I’m not saying I took non-video conference calls that I didn’t really need to talk to while running or biking, but I’m not saying either.
4. If you are staying with young children, play with them.
They cannot sit still, as I am sure you know. Play with them as they play. They get up and down from the ground constantly; let that count as your burpees for the day. They will give you a great little workout if you do like them.
5. Organize scheduled and impromptu dance evenings.
In your kitchen, in the hallway, on the stairs or elsewhere. End your day or celebrate the end of a task or meeting with a three-minute dance party. Play your favorite song and go for it. Music will help you tremendously throughout, so if you keep good playlists, you will likely be on the move. Go for it. Again, if you have children, involve them. Ask them to teach you a dance!
Maybe you want to be able to do a number of push-ups or pull-ups or you want to practice pear trees or be able to floor for a certain number of seconds or minutes. Now is the perfect time to give yourself a new little challenge that you can work on every day. Follow your progress (either in writing or by video / photo). This gives you something very specific to work with every day and also gives you some confidence when you actually watch your progress.