I hate exercising and understand how recent events, and social distancing, could make it seem like a good time to skip working out. No matter where you are at in your exercise routine, now is not the time to skip exercising. Exercise can be good for your immune system and if you aren’t doing it already, now is the time to learn how to start working out at home.

One might think you are doing the right thing for social distancing by ducking out on exercise. The gyms are closed, and classes are canceled, so it’s okay to skip exercise. Right?! Unfortunately, that’s not an excuse and, trust me, I get it. Until the start of our March Challenge, I had been just making monthly donations to the gym. I send them a check, but they wouldn’t know me. But we got this. We can start exercising from home because along with a healthy diet, and reducing stress, exercise can benefit your immune system.

Why is Now a Good Time To Start Working Out at Home?

Exercise helps with circulation and overall fitness. Fitness is important for body function! Some studies have shown that regular, moderate exercise is good for your immune system. One study found fighter cells were as high as 30-year-olds in a group of 65-year-olds who exercised regularly. (1) Another study found that women who walk regularly over the course of a year had 50% fewer colds. (1) It’s a good idea to keep moving during a social isolation!

Now, I’m not an expert on fitness but I have lots of friends who are, so I have been listening to their advice. I also have been using what I learned from the no-sugar challenge. It gets easier after you have been doing it awhile. I loved sugar but now it’s a lot easier than when I started. You start to see the results and it becomes a part of your lifestyle.

Learn some workout tips in this video with Dr. Greg Abbott:

Now is the time to get outside for exercise and start an at-home work-out routine. Here are some things to think about when getting started with at-home workouts during the social isolation.

Start Somewhere

Start where you are at. It doesn’t matter what you do, just start somewhere! Whether you have been exercising for years or have been chilling on the couch. Start where you are and put one foot in front of the other. Don’t think of how hard it will be to get where you want to go. That won’t help you now. Just start heading in the right direction. By doing your at home routine now, you will be ready to rock it out in the gym after the isolation period.

Where Do I Find Motivation?

Don’t rely on motivation. It only gets you so far. I guarantee there is going to be a day that you don’t want to work out and you if you rely on motivation then you won’t do it. If you are like me, there will be lots of days that you don’t want to work out. Be dedicated because that is the only way to accomplish anything. I’m trying to put the same principles I use for work, health and my priorities to practice for exercising.

There Are Times You Shouldn’t Exercise

Does exercise make you excessively tired? Is your body feeling worn out? Are you sick? Exercise is a stress on the body and if your immune system is fighting something serious, it doesn’t need the added stress. Adrenal fatigue or hormonal imbalance are reasons not to do intense exercise. If you have been experiencing symptoms of fatigue, hormonal imbalance or other signs of illness then you should talk with a proficient provider that can help you get to the bottom of it.

Like I said, exercise is a stress and there are times of the month where women can put more stress on their body and times they shouldn’t. Pay attention to your cycle and make sure your exercise routine lines up accordingly so your exercise routine doesn’t deplete your hormones.

There are Plenty of Exercises You Can Do Without Equipment

Don’t have exercise equipment? No problem. There are plenty of exercises you can do at home using the weight of your own body. Using your own body weight is a great place to start for beginners. You can vary intensity and time to adjust your work-out to your needs for those who are more experienced. Some exercises you can easily do at home that will help with fitness are burpees, lunges, squats, tri-cep dips from a chair, planks and mountain climbers.

Recently Dr. Nathan Thompson, Doctor and Owner of Exemplify Health Center – A Wellness Way Affiliate, shared a video series on exercises that are great for improving your fitness and function for The Wellness Way Challenge Group. Check out some great exercises and how to do them properly.

Tools at Your Fingertips for Working Out

There are more tools at your fingertips than ever before to make working out at home easy. Some of them are paid but many are free! Check out Fitness Blender and other free apps for work outs you can do from home. You can pull up videos on Youtube of Richard Simmons workouts or some more modern ones like Yoga with Adrienne. Yoga with Adrienne has a few different series of 30-day challenges and yoga has so many benefits!

If you have Amazon Prime, there are many videos you have access to including Pilates, interval, strength, yoga, barre, Zumba and more. There are also many streaming services, gyms and fitness experts that are offering free videos and free trials to keep you moving during the isolation. Find Instagram Live Videos like Lululemon’s for yoga or the “social-fitnessing” offered by Rumble. There are so many options, so you have no excuses!

Don’t overdo it

Exercise is good for you, but you can have too much of a good thing. There is no need to hurt yourself when you get started. Remember to stretch yourself but not so much that your body can’t recover. That is also the beauty of working out at home – you can exercise like no one is watching! Because no one is. Unless your family is sitting there watching you. Tell them to get off the couch and join in.

Time to Start Working Out at Home

The current directives might seem like a disruption to our every day lives but it’s about mind set. Put that mind set in the right place and use this time to kick off an exercise routine (or adapt the one you have). This is the perfect time to start working out at home.

You don’t have to sit on the couch watching TV. You can invest in yourself and your health. The steps you take now will have impact on where you are at in 30 days and in 10 years. Now cue that Rocky theme song- let’s go and crush it!

Written by Dr. Patrick Flynn

Resources for Time to Start Working Out at Home

  1. https://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold#1