COVID-19 forced everybody to change their routines at so many levels, but it doesn't need to be a bad thing.
From the most active/disciplined person that used to go to the gym every day, to the not very active person who at least walked around the office or went from the parking lot to their desks and completed a couple of thousands of steps a day, we were all faced with the fact that we had to stay home and became less active. If you add to the equation the uncertainty of the situation and the emotionally eating habits a lot of people developed, you can imagine the impact of the new world on everybody’s health and fitness level (including kids).
The reality is that, even though this won’t last forever and it will improve eventually, the world has changed.
This means that we need to adapt and not let the situation drive our life and health. In my opinion, there is a silver lining to the fact that we started to spend more time at home: it provides people with the opportunity to reassess their lives and design a new routine that can involve more activity and healthier habits. If you think about it, you were probably spending 1-2 hours a day going back and forth to your workplace which you could use now to go for a walk, for a bike ride, or to follow an exercise routine at home. Also, being at home means having more control over what and when to eat.
I know it’s easier said than done but, even if you are not a very motivated person when it comes to exercising or eating, you could still be aware of the benefits they bring and do your best to incorporate them into your new routine little by little. Here is a list of thing you can do:
- Make an (honest) list of the things that you think you could improve, i.e. losing weight, flexibility, eating healthier, stop drinking so much coffee, etc.
- Pick the one(s) that you think it’d be easier to accomplish, i.e. reducing the amount of coffee you drink during the day.
- Make a plan: for example, if you drink your first coffee at 7:30 am, another one around 9:00 am, one before noon, and the last one in the afternoon, you can do your best to move the times around and skip one of them to begin. You can also reduce the amount you drink in every cup.
- Set a date, make a plan for when you’ll start, and keep track of it. Review the plan at the end of the week and feel proud of yourself for being able to do it.
- You can introduce another change the following week.
There are a lot of resources available to become more active at home, from outdoor activities, YouTube videos, online classes, and virtual personal trainer sessions, you can find the resources to workout at home with little or no equipment required. Here is a list of the minimal equipment you can find around to complete your workouts:
- Dumbbells or bottles of water (filled with water or with sand for heavier weight)
- Exercise bands (a sport bra can do the work too)
- Bench or chair
- Sliders
- Exercise Ball
- Ankle/Wrist weights
With this minimal equipment and with bodyweight workouts you can easily begin your fitness routine at home.