Maintaining an exercise routine at home or in a hotel room may feel more like a “should” than a “want”. And with so many of us out of work and in financial trouble at the moment, maintaining a gym membership and staying active may seem like a much less important priority.Even a small amount of activity can make a huge difference in how you think and feel. In fact, exercise is one of the most powerful tools we have for staying physically and mentally healthy, and you don’t need to go to an expensive gym or spa to reap the benefits.

Make an exercise plan to keep yourself motivated

Planning is the key to developing and maintaining an exercise routine. When making an exercise plan, consider any ongoing health problems, the time you have, and your energy and stress levels. Many people report feeling tired lately from all the stress of the pandemic, so if you’re still juggling teaching your kids and working at home, or are unemployed and worried about finances, this may not be the time to embark on a new one. challenging fitness plan.

Whatever your circumstances, set reasonable goals by focusing on the activities you enjoy. You’re more likely to stick to an exercise plan if you start small, celebrate your achievements, and build gradually.

Prioritize your workouts

People who put their fitness activities on the same calendar as their regular appointments tend to stick to their plan. You wouldn’t cancel your appointment with your dentist because you were busy with work or you just didn’t feel like it at the time. Rather, you would fulfill your obligation and then return to work later.
Train at the right time for you. Many people who stick to a long-term exercise program train in the morning. Completing your fitness routine in the morning can give you energy and set a positive tone for the rest of the day. Others find it helpful to take a break from work and move in the afternoon when their energy is running low. An activity explosion can stimulate your brain and help you get the rest of the tasks on your to-do list done.

Be specific in your goals and track your workouts

Rather than aiming to “get fit”, set a concrete goal such as “walking 30 minutes in the morning Monday / Wednesday / Friday / Saturday”. Try one of the many fitness trackers or smartphone apps available to keep track of your progress or simply use a calendar to record your workout duration, distance and exertion level. Keeping track of your progress can help you hold yourself accountable, give you a sense of accomplishment, and encourage you to move forward.

Say it out loud

Tell a friend what your goals and habits are or post them on social media. You’re less likely to miss a session if you know your friends will ask you how you did. And if they give you positive feedback, it will give you a boost for your next session. Working out with a friend can also help keep you on track, even when you can’t physically be together. Establish regular times to train together via a phone or video call and offer each other support and encouragement.

Tips for getting the business you need, anywhere

As always, it’s important to be safe, wear good footwear, start slowly, and give your muscles and tendons time to adjust to any new activity. Always seek the advice of your doctor if you have underlying health conditions, are taking medication for a heart problem or to control your blood pressure or blood sugar, or if you experience dizziness, balance problems, or joint problems. And if you feel pain during an activity, STOP.

Get out as much as possible

Unless your area is subject to a stay-at-home ordinance or you need to stay in quarantine, try to exercise outdoors as much as possible. Go for a walk, jog or bike outdoors, just remember to wear a mask and / or keep a safe distance from others. Fresh air and sunshine will provide an added boost to your mental health.

Keep your workouts interesting

Watch your favorite streaming show or listen to a podcast or good music while working out at home or in a hotel room. As you walk around, explore a new area in your neighborhood or reach out to a friend on the phone to keep things from getting stale. Or try activity video games or “exergames” that simulate dance, skateboarding, soccer, bowling or tennis. These can be great alternatives if you are unable to participate in reality.

Walk in a new way

Immerse yourself in the full experience of walking outdoors by adding an element of awareness. Notice the smell of the air, the variety of flowers and trees, and the feel of the sun or wind as you move. Bringing your attention to these things can give your conscious mind a break from your worries and unleash your creativity. You may find new ideas and solutions coming to you when you weren’t even aware you were working on it. If you feel you need to increase the intensity of your walks, look for hills, do step ups on the curb at each corner, jump or even jump up and down the curb a few times (if appropriate for your fitness level and joints. ).

Try something new

Have you always wanted to try bar exercise, inline dance, cardio funk or HIIT (high intensity interval training)? Find a free online video, sign up for one of the many online classes available, or download an app to guide you through your home workouts (see the “Get More Help” section below for links). Many people find it more comfortable trying something new when no one else is watching. You may find your new passion! Try boxing, pilates or yoga. Don’t be intimidated by trying something new and refine your online search to be more specific to your needs, such as “yoga for over 50”, “golf specific exercises” or “basic pilates for beginners”. There are many new, often free, classes released every day. Just remember to avoid causing pain.

Join the children

Play catch or tag, go for a bike ride, shoot a basket or pass the soccer ball with your kids. Taking attention away from homework or housework and playing together can also help mend a strained relationship.

Do you miss the gym?

Create a training area at home. If you have space available, designate an inviting area of your home to practice and keep your gear close at hand. Try using elastic bands, water bottles, or your own body weight to do resistance exercises. You might start by doing push-ups against the wall, then work your way up to doing them against the kitchen counter, the coffee table, and finally the floor. Do you have stairs in the house? Climbing stairs is an efficient strength training activity. Keep one foot on a step and go up and down several times (or try climbing two steps for an even harder workout).

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