All around the world people are in varying states of lockdown. While some are able to get out and about and exercise others unfortunately can't. With these simple exercises you have a home gym, making use of stuff you have lying around anyway.
There’s plenty you can do with nothing more than your own body-weight. So why not turn off your phone, close your laptop and get your heart rate going!
Plank
To start, clear a little space - push back chairs, or tuck away things from the hallway. You can use a yoga mat if you have one, but it’s not essential if you have a carpet to work on.
Get into position: lie on your front with your forearms on the floor (parallel to each other), toes tucked under, then push up your body-weight so you are resting on your forearms and your feet. Keep your body in a straight line - brace your core muscles, don’t sag in the middle and hold. Work up to holding 1 minute. If you’ve never done it before start gently at 10 secs and build up from 10 seconds to 60, over a few days.
Suitcase Carry
While we still dream of going on holiday, fill up your suitcase, using books, tins, anything heavy. Squat slightly to pick it up (don’t bend over) and make sure you brace through your core and then walk, keeping nice and even and straight backed. Build up reps, as you increase your strength.
Steps
Using either a step, or stairs, use something that doesn't move, or something that can comfortably take your weight. Stand in front, step up with one foot, bring the other up stand up on the step. Step backwards using the same leg. Repeat on the other side.
Basically, it’s a constant up-and-down but each time you are alternating your ‘lead’ foot. Try to keep your back straight and your core braced. Do as many reps as you can until you feel like your form is starting to go a bit. Keep a count of how many that is and aim for a few more next time.
Free weights
Use the things you put in your suitcase and use them as weights. There’s almost an endless list of exercises you can do, such as bicep curls or squats. There are also lots of good video tutorials out there to help with a wide variety of possible exercises.
Skipping
Skipping with a rope is a really great cardio exercise. Skipping challenges muscle groups, working your hand/eye coordination and timing. You need a bit more space for this but if you can, it’s a brilliant way to get the heart rate up and fantastic particularly for runners who can’t get out.
Only the truly hardcore manage to skip for any serious length of time, so start gently and see how many skips you can do before you snag yourself with the rope, then try and beat that each time. (Source: https://www.worldathletics.org)
One of the hardest things for me is to keep up with an exercise program, seeing as I wasn't ever really that into it.
The most exercise I had, was when I was in basic training for the Army but that was when I was forced to. Nowadays I have been doing a lot of work with cutting up pallets and working with wood, which has been hard work, but definitely great exercise.
I wish that it was a more regular thing, but it's often hit or miss as far as the scheduling goes. Looks like I may have to eventually find a regular job, when it's safe to be around people, where I do get a lot of exercise and actually get paid for it.
Thanks Randy. I can't say I'm into exercise, given my disability, but I do understand its importance and try to make a point of going out for daily walks.
How are you finding exercise in the pandemic and are you managing to get out for a walk? Cutting up pallets and working with wood is good. I am assuming you're outdoors so that's all good.
I also can't wait for the day when it's safe to be around people. I'm routing for you Randy, once we're through the other end of the pandemic, where you can take a job, get exercise and get paid for it.
Thanks Ilana, for the timely reminder that I need to look after body as well as mind. I am going to restart my exercise routine tonight!
Thanks. Well you've just reminded yourself, so that's good. In the pandemic, it's too easy to let go, and hard to find the motivation.
It'll be great to hear how you get on. You getting back into exercise, I am sure will help motivate others, who in a pandemic, who may also be finding it difficult.