At Home Fitness Tips & Equipment

Now that we are all social distancing, the gym is temporarily not a safe place. While I’m going to miss lifting heavy I NEED endorphins to keep my cool. A time of heightened anxiety mixed with a lack of exercise could put me in a state of panic. Luckily, the only equipment required to work up a sweat is your body so for those of you on house arrest, voluntarily quarantined or just don’t feel like leaving your house I’ve put together my five favorite ways to move outside the gym.

*Disclaimer – I am not a doctor or medical professional. Please check with your physician before starting any new workout programs.

**All Amazon links in this blog post are affiliate links.

Yoga With Adriene

Yoga with Adriene is my favorite way to wind down after a long day. I’ve rambled about Adriene on here a couple times but she is 100% worth the hype. She has a yoga for everything! Yoga for when you are hungover, yoga for when you are anxious and some faster paced yoga when you want to get a sweat on. Adriene’s at home yoga programed is designed to require little to no equipment – you honestly don’t even need a mat. I’ll be relying heavily on her yoga videos to keep me sane during my voluntary quarantine.

Blogilates

Cassey Ho, creator of Blogilates, was the first fitness influencer I found. My first ever blog post on here was about starting her program PIIT28 back in 2015. I’ve tried all of her programs at this point. In college I loved her apartment/dorm friendly workouts and post grad she helped wean me back into fitness with the aforementioned PIIT28 program. Cassey is 110% pep! Even though her workouts are no to low equipment she can make all of your muscles burn in a 15 minute video. At this time I personally recommend her free sample PIIT28 videos or anything from her apartment friendly series.

Home HIIT

If Cassey isn’t your cup of tea but you still want to get your sweat on there are SO many other home cardio options. HIIT (high intensity interval training) is my go to cardio. It’s quick, effective, equipment free and still kicks my ass. Some of my favorite fitness influencers who post free HIIT routines are Natacha Oceane, Whitney Simmons and Nikki Blakketter but honestly if you search on youtube SO MANY will come up. If you really want to challenge yourself with HIIT you can purchase resistance bands on Amazon to up your strength.

We also invested in a pull up bar, foam roller and some yoga blocks to help us stay agile while we are sheltering in place.

Play Outside

This only works if the weather is nice and you’re not literally on house arrest BUT nothing boosts my mood and lowers my anxiety more than being outside. I used the word because there is so much more you can do besides walk and run. While right now you may way to avoid touching things like monkey bars or slides, there are still other ways to get in that sunshine. In addition to running you can stretch in the sun, practice a walking meditation, sit outside or go on a bike ride. Sunshine, when we have access to it, helps lower tension and increase endorphins. Apologies if you are trapped in an eternal winter – things will get sunnier eventually.

Dance Party

In the end it’s all about getting your heart rate up and burning off a little tension. If blasting David Bowie and shaking your butt is what makes you happy then hop to it – no need to formalize anything. This is especially helpful for all my fellow extroverts out there who are slowly losing their minds being trapped in their houses. Dance it out babies! Or sing it out! Lay on the floor and roll it out – whatever feels good for you!

These are my top tips for keeping your body moving while we practice social distancing. I’ve posted about this on my Youtube as well. Video included below.

It may feel like a strange new world out there but at least we can keep ourselves healthy and happy with a little in home movement. Let me know in the comments if you have any other ideas on how to beat cabin fever. I’ll be dancing in my living room if you need me.

Movement as Medicine – Move Your Body a Little

Movement as medicine and trying the Feldenkrais method. 

At 10:30am on a Saturday morning Brenton willingly accompanied me to a dance studio. Why? So we could try a Feldenkrais class. Feldekrais method is a movement class focused on moving your body in the most natural way. I highly recommend starting your day with a class like this if you can; it was so relaxing. 

This class, which revolves around small movements and lying on the floor, triggered a breakthrough for my relationship with movement. Little movements are just as important so we can use movement as medicine for our bodies and minds. Want to reap the benefits of movement? Carry on reading! 

Movement as medicine for the body. 

I have chronic upper back pain. What started as a tweaked shoulder at 18 has turned into years of massage therapy, doctors visits and tiger balm. I’m not a doctor, but I did notice my pain increased anytime I stopped working out completely. After doing a little research I’ve discovered that 80% of adults will experience back pain. According to the ACA one of the best ways to combat and prevent back pain is to move (“Motion is Lotion” is my new favorite catch phrase from this research). While lying on the floor in our Feldenkrais class the instructor reminded us that our movements did not need to be big, they needed to feel smooth and natural. I love the imagery this provides. When you move your body in a way that feels smooth, and only to the point where it is easy to return to your starting point, you are providing lotion to your tight muscles and joints. 

Not only is there some valid commotion about motion and our joints but there’s also validity in the importance of movement and our immune systems. According to this study as little as a 20 minute walk can boost your immune system. What I love about this is that it proves that small and slower motions are beneficial for the body. You don’t have to run a half-marathon to reap the benefits of movement in your body. 

The Feldenkrais Method

During a Feldenkrais class you dive in to the fundamentals of movement by laying on the floor and being lead through small movements, starting with the neck and moving down to the soles of the feet. The instructor had us go from moving one segment of the body to moving multiples at the same time. An example of this would be laying on the floor with your feet planted and your knees towards the ceiling, then moving your head one way and your legs another. With each movement we were told to focus on how our bodies felt; was it easier to move our legs and head to the left or right? How far over could we take our knees before we had to start using extra force? We built from there but the premise was the same, small, natural movements. 

Movement as medicine for the mind. 

Focusing on movement has changed my physical body significantly but it has changed my mental health even more. I find slow movement, like this Feldenkrais class or Yin yoga, excruciating at times because I JUST WANT TO WIGGLE AND MOVE. The small movements force me to live presently, and notice the smallest changes in my balance and focus. Classes like this are meditation for those of us who struggle to sit still. It’s amazing for my nervous system and creativity. 

My one true movement love will always be high intensity exercise. Whether its weight lifting, HIIT, or plyometrics creates dopamine, serotonin and all the happy hormones. This is amazing for my mental health because as Elle Woods said “happy people don’t kill their husbands”. 

Let’s move! 

So, have I convinced you? Assuming you have the privilege of being able to move, try moving! Go for a run, a walk, or just stand for 5 minutes in your house. Do it if you can and let me know how you feel!