5 Ways to Stay Motivated to Exercise at Home
We’ve all heard that exercise is good for us. But easier said than done. Are you at home and having a hard time getting off the sofa, especially now?
Before the pandemic, going to the gym was a motivator for many to work out and get out of the house.
But now, though stay-at-home orders are lifting across the country, gyms may still be closed or the thought of jumping back into a cardio class is frightening.
So how can you stay motivated to exercise at home?
Even though I’m a personal trainer, these days I admit I’m sometimes tempted to skip a workout and veg out on Netflix. But I’ve learned that a little perseverance and some prompts help me stay on track. I also try to remember how good I feel after a workout. I never regret moving after feeling the post-workout endorphin rush.
Here are five tips to help keep you in the home exercise game (If you’re new to exercising, check with your doctor to make sure it’s ok to start.):
Embrace your current workout environment and write down a routine. Accept that it may be this way for the foreseeable future and create a schedule. Don’t have workout equipment? No problem. There are lots of exercises you can do just with your bodyweight (see #2 below). It’s ideal to do 150 minutes (2.5 hours) of moderate cardio a week and strength training at least twice a week to maintain and build muscle.
Once a month, I create a one-week schedule that I check every morning. It includes three days of strength training, two days of walking/hiking, one day of yoga, and one day of rest. I use the grid for three weeks, increasing the challenge every week by upping reps or sets.
Try an online workout. There are so many free options available at all levels - cardio, yoga, and pilates to name a few. New to exercise? Try my 10-minute Chair Workout without weights the first week; in the second week, up the challenge by increasing the number of reps, or adding light weights; in the third week, increase reps, add more weight, or do some or all of the exercises standing.
Go for a walk (and practice social distancing). Walking does a mind and body good.
Connect with a buddy and keep each other motivated. Work out together or do check-ins on a videoconferencing platform like Google Hangout, Zoom, or Skype or track each other’s workouts on fitness apps like Strava, or MyFitnessPal (free versions allow you to connect with others). Or create a challenge to do 10 or more wall pushups or chair standups at least two days a week. Check in via text when you’ve completed them.
Be kind to yourself and celebrate small steps. Doing any kind of activity is positive. Don’t beat yourself up if you miss a day or a workout. It’s important to move as much as you can. Do a 10-minute walk one day and then increase the time the next day.
Do you have other ways to stay motivated? Please share!
Senior Fitness: Working out with Mom
I live with my 79-year-old mom who has diabetes. Since she is in the Covid-19 high-risk category, keeping her away from crowds presents a challenge to staying active. The pandemic has nixed one of her favorite ways to exercise -- mall walking. As a personal trainer with a passion to help seniors, my goal is to find fun ways to keep her moving.
Though she doesn’t like to go out on windy days because of the dust that kicks up in our desert environment (we live in the Las Vegas area), on calm days we walk in our neighborhood and do strength training twice a week.
Walking is great for seniors (and everyone for that matter). National guidelines say that we should get 150 minutes (2.5 hours) of moderate cardio exercise a week. But resistance training is just as important to build muscle, bone density, and strength. After 30, inactive people can lose as much as 3% to 5% of their muscle mass each decade.
Why is strength training important for seniors? Staying independent and avoiding falls and broken bones are concerns many seniors share. The benefits of resistance training can combat these fears. But what if you’ve never exercised? Is it too late?
It is NEVER too late to start building your strength.
A lot of exercise programs are designed for people who can move with some ease.
But I’ve worked with seniors with little or no flexibility. They can’t get to the floor to sit or lay on their backs, or if they can, they can’t get up. Also, many have joint issues in their knees, hips, and hands. Some can’t lift a 2-pound weight.
So exercise programs for seniors or others with physical limitations need to be tailored for their levels of fitness. My philosophy is to meet my clients where they are and build from there. We all want to get from A to Z, but we have to take it step by step -- A to B to C, etc., not a single jump from A to Z.
My mom and I created a beginner session designed for seniors and those with limited mobility or are new to exercising. All you need is a chair. A pair of weights (or water bottles or cans) is optional.
We hope you enjoy it. Remember: it’s never too late to start exercising. Let’s move!