The current state of the world has meant that our regular daily routines have been disrupted. An unfortunate casualty of social distancing is exercising at the gym – this means no workout equipment, and group classes and personal training sessions are not as accessible as they used to be. But if you think that gyms being closed gives you an excuse to skip out on your daily exercise, think again! There are plenty of ways to keep your body strong and healthy, even when the gym is closed. Keep reading for some simple but super effective ideas to stay fit and healthy while social distancing!
1. Aerobic Exercise
Aerobic exercise, also known as cardio, is a great way to stay fit and healthy. This type of exercise is designed to increase your heart rate and breathing to keep your heart and lungs in shape. If you’re a regular at your gym, you might be used to aerobic exercises like running on a treadmill, using a rowing machine, or cycling on an exercise bike. But, there are plenty of cardio exercises that don’t require any fancy equipment, so you can do them wherever and whenever you’d like! Go out for a brisk walk, run or bike ride around your local area, skip with a rope, do some star jumps, squats, and burpees, or dance to your favorite songs. Swimming is another great way to increase your heart rate, so if you have access to a pool, put it to good use and swim some laps.
If you don’t feel confident coming up with your own aerobic exercise routine, you can find plenty of resources online to help you! Follow along with a video, participate in an online class, or follow an instructional guide.
2. Strengthen and Relax with Yoga
Staying active should always be a regular part of our routine, but it’s become even more important while we’re all social distancing. By regularly exercising, we can boost our immune systems to ward off illness, help us sleep more soundly, and stay happier with the help of serotonin and endorphins. While we take care of our bodies, it’s essential that we don’t neglect our mental health during these difficult times. Just one of the many great things about yoga is that you can nurture your mind and your body at the same time! Take some time out to breathe deeply and meditate while improving your strength and flexibility. Whether you join an online class, download a yoga app, or follow along with instructional videos, we guarantee you’ll finish your workout feeling refreshed!
3. Create Your Own Equipment
If you don’t have access to your regular gym equipment, it might be time to get creative and make your own! For example, it’s easy to craft makeshift kettlebells by adding food from your pantry, like bags of flour, sugar, or rice, to a sturdy backpack or bag. You can also use bricks or one-litre bottles of water as dumbbells, or heavy, durable chairs as dip bars.
There are so many everyday household objects you can use to help you get that workout you’ve been craving. The possibilities are endless when you think creatively!
4. Plan a Menu That Fuels You
A core component of keeping our bodies healthy and well is fueling it with nutritious food. The right diet for you partly depends on the length and intensity of the workouts you do each day. Carbohydrates, especially from unrefined, wholegrain sources, increases the level of glycogen in our liver and muscle tissue. Glycogen is a major source of energy when exercising, which makes carbohydrates a must if you exercise regularly. For light exercise, aim for 3 – 5 grams per kilogram of body weight each day. If you’re a hardcore athlete or gym junkie, you’ll need 8 – 12 grams per kilogram per day to help you perform at your best. Your diet should also include food from the other basic food groups – plenty of fruits, vegetables, protein, and dairy or non-dairy sources of calcium are a must! Be sure to stay hydrated by drinking water before you exercise, then continue to drink during and after your workout. Do your research and find a diet that works for you and your exercise routine.
Have we motivated you to get up off the couch and move your body? Keep reading and check out our Featured Courses. This week’s courses will help you manage your exercise routine and plan your diet to help you progress in your health and wellness journey. The best part? They can all be studied online at your own pace from the comfort of your own home. Get in touch with us to find out more!
FEATURED COURSES
1. Advanced Aerobics
If you work as a personal trainer, gym owner, fitness instructor, or professional athlete, or just have a passion for all things exercise, Careerline’s online Advanced Aerobics course is for you! You will learn how to design your own aerobics workouts and classes that will bring the most benefit to you and your clients. Specifically, you will be provided with the knowledge to plan effective warm-ups and exercises, utilize proper breathing techniques, avoid incorrect and ineffective exercises, and measuring fitness levels. You will also study the safety, medical and insurance requirements of running your own fitness classes.
2. Advanced Certificate in Weight Loss Management
Careerline’s Advanced Certificate in Weight Loss Management is designed for food coaches, weight loss consultants and fitness professionals who want to help their clients succeed on their journey to better health. In this course, you will learn how to plan specialist diets and recommend lifestyle changes for children and adults who are overweight or obese. You will study the various factors that contribute to obesity, including chronic illness, overeating, and lack of nutrition. This course also covers the process of establishing and managing your own consultancy business.
Athletes, sports coaches, and fitness buffs alike will be able to put the knowledge gained from this course into practice to improve performance. Our students learn about nutrition for training athletes, as well as adjusting diets for athletes who are competing. During this course, you will also study body composition, weight management, and using nutritional sports supplements.
