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In order to stay fit and healthy, you need to get moving and start exercising. A gym membership is not necessary as a regular exercise routine can be done in the comfort of your home. Here are some easy-to-follow tips from the experts on how to stay fit and healthy at home.
TIPS ON KEEPING HEALTHY AND FIT AT HOME
Make a schedule and make exercise or a workout routine a priority. People tend to argue that they do not have the time to exercise with all the other responsibilities. Sometimes it is only a matter of setting priorities and making time for exercise to keep your body physically and mentally fit.
2. Start slow
In order to be consistent in exercising at home, get off to a slow start so you don’t lose focus or motivation. You may get too tired or you may run out of ways to challenge yourself when you get used to a certain routine.
You do not have to like exercise. Another reason to start slow is to figure out the routines that work for you and the most appropriate times to do it. Be kind to yourself. There will be low days that you do not exercise and good days when you stick to the plan.
Don’t punish yourself for the bad days but work harder on the good days until you establish the consistency you need.
3. Drink water
Make it a habit to drink a lot of water. Your body needs ample water to function properly. Water helps regulate the temperature of your body, lubricate your joints, protect the spine and eliminate waste and toxins.
Just keep in mind that every person is different, and everyone needs a different amount of water. Roughly six to eight glasses a day is a good start. For a more specific calculation tailor-made for the needs of your body, multiply your weight by two-thirds and the result is your specific required daily intake.
Keep a flask or a water bottle within reach to remind yourself to drink from time to time. Replace sugary drinks with water at mealtimes and make sure to drink water when you work out.
4. Stand up and move
Working from home, you can get so caught up you forget to stand up and move. Set an alarm to remind you to get up from time to time. Sitting for long periods not only causes back pain, but it can also lead to some serious health problems later, such as cardiovascular disease.
5. Set up a gym area
Set up a dedicated space for exercise. You can buy gym equipment appropriate to your needs for a customized space or you can work with the things you have at home, such as filled water bottles as weights. The important thing is to allow a specific area for exercise, even if it is just beside your bed.
6. Change your workout routine
Change up your workout routine from time to time as it gets too easy or boring. Or if you dread starting with one exercise, say working out the legs with dumbbells, try something different such as high-intensity interval training (HIIT).
You can also do short and sharp routines from time to time. Variety does not only mean changing the routine, it can involve modifying the duration as well, especially when pressed for time.
Add resistance and balance training, which is particularly helpful as you get older because you start losing muscle mass. Resistance training can help slow down this loss. Balance is also affected as you get older too, so balance challenges and aerobic exercises are good additions to the workout routine.
7. Use technology
There are now technological innovations to help you stay fit and healthy at home. Follow online workout videos at your own pace.
Download apps that provide metrics and analysis of your health, suggesting exercises, determining how much sleep you need and the best calory intake. Smart fitness watches and other gadgets can help monitor your progress as well.
8. Add more fiber to the diet
Staying fit and healthy is not only about exercise, diet is also important. Add fiber to the diet by eating more fruit and vegetables and whole grains. The water content of fruit and vegetables is absorbed more slowly, keeping the body hydrated for longer. Don’t like fruit and vegetables? Make smoothies. Also, avoid processed foods.
9. Set up a self-care routine
Your mental and emotional health is as important as physical well-being, so set up a consistent self-care routine. With a busy life, sometimes people forget how important it is to take a break and relax their minds.
Try switching off the phone and getting more sleep. Read a book or start a journal. Have a warm bubble bath with a cup of tea or a glass of wine and your favorite music.
10. Make all of the above a habit
Consistency is the key to staying fit and healthy, even at home. According to psychologists, it takes 22 days to form a habit, so try to stick religiously to your exercise and self-care routine for 22 days.
Once you get through this, doing all of the things you need to do to stay fit and healthy will come naturally. Having a reward waiting for you when you reach your target can motivate you to strive to achieve your goals.
Have a scoop of ice cream when you lose a kilo, for example. Follow a four-day rule – do not let four days elapse between workouts to make exercise a habit, or do not let four days pass without taking some time for yourself.
HEALTHY OUTDOOR ACTIVITIES
Cycling is a great way to experience some independence & freedom, especially with the low levels of motor traffic. Remember to wear clothing appropriate to the conditions, such as high-vis gear at night, and a helmet if that is your preference. Don’t take any risks or go anywhere that you might not be able to get back from by yourself. If you are not confident in cycling or don’t know how to ride a bike, now is probably not a good time to start learning.
Walking is a great way of keeping healthy and fitRemember to stay local, not to use public transport to get to any walks, and to ensure safe social distancing as per guidelines when out and about. Zombies Run! Is a running game that you can download as an app for your phone. It’s similar to Couch to 5K but designed to be a fun immersive adventure game to make getting into running more enjoyable. If you are already comfortable running, great, carry on!
HEALTHY HOME-BASED ACTIVITIES
These are great for anyone with mobility issues, or if you’re just getting back into physical activity after a long period of being sedentary.
Joe Wicks 7 Days of Sweat is a mixture of High Intensity Interval Training Cardio (don’t be put off by the words) and bodyweight resistance training – no equipment needed, just some space indoors. He is also streaming PE lessons for children and adults at 9am every morning, which can be an ideal way to have some fun and kickstart your day.
Fitness blender has over 500 free home workouts with a range of styles and difficulties to choose from. Places Locker App is Places Leisure Centres’ free app, where you can access online workouts, track progress, and log workouts. Great if you need some slightly more tangible motivation to get moving.
With over 6.5 million followers, Yoga With Adriene provides popular guided yoga practices in a variety of styles for all experience levels.
Yoga For Uncertain Times provides a series of mindful yoga practices designed to help people cope with current times.
Headspace Running Meditations is a Headspace and Nike collaboration giving guided meditations for mindful running. To use them you’ll need to download the Nike Run Club app from your phone’s app store.
Headspace Walking Meditations are guided meditations for walking. There are a mixture of free and paid-for ones.
The following accounts and hashtags come recommended for inspiration and ideas:
@olympicchannel @thisgirlcanuk @StayInWorkOut
#stayinworkout #thisgirlcan #homeworkout #quarantineworkout
You can also follow Onuonga Reviews and get more updates and tips o keeping healthy and fit from us.
HEALTHY CREATIVE THINGS
Dancing: If you need to let off some steam, dancing can be the perfect way to do it. Just put on your favourite tracks and get moving! If you need a little inspiration there are Youtube tutorials for all sorts of dance styles, from ballet to belly dancing there’s bound to be something you enjoy!
Gardening: If you have a garden now is the perfect time to get outside and give it some love. Gardening is a gentle low impact form of activity that is suitable for all ages.
Housework: It may not be everyone’s idea of fun, but keeping on top of housework is a good way to keep healthy and lightly active, and can be absorbing enough to distract from difficult emotions.
Weight training with household objects: If you’d usually be doing some weightlifting as part of your normal routine, getting creative with household objects can help add some resistance to your training. Heavy books in a bag or bags of garden compost can be used for squatting, big bottles of laundry liquid can replace a kettlebell, bottles of liquid or food tins can be used as small weights for flys, and chairs can be used for triceps dips, glute bridges and incline push ups.
Acrobatics is a great way to work on flexibility, balance and strength at the same time. Learning to do the splits or handstands can provide a fun challenge. These skills are best worked on little and often – improvements come slowly over time but are very rewarding when you do achieve them and it only takes a few minutes each day to get there.
If you own any juggling balls or tennis balls then learning to juggle can be a good way to work on coordination. A couple of tennis balls (or apples if you’re stuck) in a pair of long socks make a great homemade poi set – all you’ll need is a little space to begin learning.