If you’re stuck at home for the time being because of the new coronavirus (x), don’t let your health suffer just because you can’t get to the gym. There are tons of easy home workouts you can do from the comfort of your own home. But even more, it’s important to address other aspects of your lifestyle beyond just physical health.
Easy Ways to Stay Healthy from Home
Over the last several weeks, several state and national governments implement orders for citizens to stay home as much as possible from work, school and social activities… indefinitely (x). And for most of us that probably means spending most of the day lying on the couch binge-watching TV and drifting in and out of sleep.
But according to research, a sedentary lifestyle can take a toll on your body (x). Just because you’re confined to your home doesn’t mean you have to forget about your health, both mental and physical. We’ve prepared a guide with some easy, helpful tips for your health that you can do from home.
Physical Health: Easy Home Workouts & Tips to Get Moving
If you can’t get to the gym, don’t sweat it. You can get just as much out of a home workout if you’re willing to put in the same amount of time and energy. What’s great about working out at home is that you can use your own bodyweight if you don’t have exercise equipment.
Easily Accessible Online Workouts
Several health, wellness and fitness companies have accommodated for this time when people are stuck at home, making it way too easy to get a workout in:
- Core Power Yoga – Offering free online classes and releasing new classes every week. There are also live workouts on the Core Power Yoga YouTube channel.
- Orangetheory Fitness – Offering daily online workouts.
- Planet Fitness – Offering exercise videos and live “home work-ins” on Facebook at 4:00pm PT, 5:00pm PT, 6:00pm CT and 7:00pm ET.
There are also a ton of channels on YouTube dedicated to producing exercise videos and they’re a great way to exercise based on your own schedule, whether you have 60 minutes for a full-body workout or 6 minutes for a more targeted session. Most often they offer variations for different fitness levels, giving you the option for a super intense or easy home workout, whatever best fits your abilities. Here are some great fitness channels to check out on YouTube:
Some gyms have apps that may offer additional perks for gym members. Even if they’re not affiliated with a gym, fitness apps are a great way to get access to a ton of health and fitness information, such as guided exercises and nutrition tips. Here are some fitness apps to check out to keep you on top of your health habits:
- Freeletics – Offers personalized workouts with digital coaching for at home or in the gym.
- Nike Training Club – Offers a variety of workout programs ranging from full-body to targeted sessions.
- Sweat – A female fitness community to address personal fitness goals, led by the best female personal trainers.
While you’re adjusting your fitness habits to fit your home life, you can do the same with your diet. Staying at home means you have access to a kitchen and opportunities to take your nutrition into your own hands to create an easy healthy diet.
Being stuck at home can often lead to boredom and a lot of times boredom leads to snacking. Guilty as charged. Try to be on top of your nutrition and really be mindful with your diet. Plan out your meals ahead of time to include all of the nutrients your body needs. Choosing healthy foods will also give you natural energy to get through your day.
Mental Health: Slow Down & Quiet Your Mind
We’ve been over different ways to make time for physical fitness, but what about your mind? Mental health is just as important as physical health, especially during times of stress or uncertainty. While you’re thinking about different ways to fit an easy home workout into your day, don’t hesitate to make time to focus on mindfulness.
Activities like yoga, meditation or tai-chi can help with stress and relaxation by connecting the mind, body and breath and encouraging you to focus on the present. Start practicing other habits to make a conscious effort to be mindful and check in with yourself:
- Body Scan – While sitting in a chair or lying on your bed, be still and bring your attention to each part of your body. Focus on relaxing each part of your body starting from your toes all the way to the top of your head.
- Mindful Eating – Start with any food you can eat in your hands (nuts, chocolate, a piece of fruit) and focus your awareness only on it. Notice its shape, color, texture, smell, temperature and then taste.
- Five Senses Exercise – Focus on your environment using one of your senses at a time. Notice one or two things you can see, hear, smell, taste and touch.
Just like it’s easy to use technology for your easy home workouts, you can use technology to check on your mental health with guided meditations, mental health exercises, reminders and breathing techniques. Here are some mental health and mindfulness apps, reviewed by the Anxiety and Depression Association of America (ADAA) (x):
It’s important to note that the ADAA does not recommend or approve using mental health apps as a substitute for medical treatment for anxiety, depression or any other mental health concern. These apps only intend to potentially help support mental health.
No matter how you’re spending your day at home—whether you’re working or just relaxing—try to make the most of your time. That includes getting your workouts in and making time for your mental health. Here are some helpful tips to feel productive all day:
- Create a routine. Even if you’re just spending the day at home, try to wake up at a reasonable time and stick to it. Your day will feel longer and you’ll have more time to accomplish your goals.
- Eat a healthy breakfast. Starting your day with fiber and protein will give you energy to power through your daily goals and tasks and be as productive as possible. Try a smoothie packed with fruit and protein, overnight oats or customize your own acai bowl.
- Write down your goals. Take some time either in the morning or the night before to make a list of activities or tasks you want to accomplish. Delegate your tasks and tackle the most difficult ones first.
- Take breaks. Make sure you’re setting aside time for yourself throughout your day. Do things you enjoy. Practice your hobbies and make time for family or friends.
If you’re stuck at home, don’t let that affect your health. Just because you can’t get to the gym doesn’t mean your health should suffer. There are tons of easy home workouts to try to stay in shape. What’s more, being home also means you have full reign over your diet. Focus on curating healthy meals and snacks throughout your day to give you energy and help you feel your best. Just like it’s important to take care of your physical health, don’t forget about your mental health. Checking in with yourself mentally is extremely important, especially during times of stress or uncertainty. Practicing good habits is a great way to make sure your body and your mind stay fit and healthy.