The gyms and swimming pools are all closed because of the coronavirus lockdown, and while we can still get our for a daily run or a walk, that’s scant consolation for anyone who is used to going to the gym every week.
Thankfully, all is not lost and there is a whole range of exercises you can do at home, with or without any specialist equipment. But when is the best time to exercise? And should you do it all in one go or split your routine throughout the day?
Previously, we’ve looked at how exercise can help with your work/life balance and now it’s time to come up with some top exercising tips for the home worker and anyone who is affected by lockdown.
And even once we’re all out of lockdown, just because you work from home, it doesn’t mean you just get to the gym whenever you feel like. If anything, there always something that gets in the way of giving your body a much-needed workout, be that unexpected deadlines, long commutes or overrun client meetings.
So, instead of getting out to the gym, it could be a good idea to bring the gym home – not only can this save on travel time (not something we have to worry about in the current climate) but can also mean you can mix up your routine to include some fun exercises you might not feel confident enough to try in a public gym.
Another benefit of being a home worker could be that you don’t end up going to the gym in your lunch time or straight after work and end up ‘talking shop’ to a colleague on the machine next to you.
So here are our top exercise tips for the flexible worker.
Top lockdown exercises tips for remote workers
Get an app to help your workout
Getting out for a run on lockdown is great at first – any way to get out of the house for a bit is a bonus – but slogging the same route every day can get pretty tiresome. Downloading a smartphone app like “Zombies, Run” (below) can help give that jog around the block that extra edge.
If running isn’t your thing, consider online fitness tutorials such as “Zumba” or “Insanity”, a yoga app like Daily Yoga, or check to see if your local gym is running personal training sessions via their YouTube, Instagram or Facebook channels.
There are also some great YouTube tutorials on exercises to do at home without the need for any equipment. If this sounds like your thing, it could be worth taking up Calisthenics.
Split your workouts across the day
Instead of doing one big workout at some point during the day it could be worth breaking up your day with several five-minute fitness breaks – not only will this keep up your exercise regime, it could also help to keep your mind clear for work. Skipping or punch bag work is great for this type of exercise routine.
Set up a chin-up bar in the doorway of your office and do a set of ten pull-ups every time you leave the office.
Keep a set of dumbbells or power grips next to your desk and do a work out after every telephone or conference call.
Get some equipment
If you’re a member of a local gym, it might be worth getting in touch to see if they’re hiring out any of their equipment during lockdown. If not, and you have the space and cash to splash on a home gymnasium, it could be worth getting your own weights and cardio machines in.
If you’ve not got the space/budget/inclination to do that instead of weights, consider resistance bands – FitBeast do quality bands with a good range of resistance – and a simple exercise ball for sit ups and push ups.
You could also get rid of your office chair and replace it with an exercise ball, this will help to improve your posture and help strengthen your core muscles.
Track your progess
Tracking your progress is a great way to keep your motivation levels up, particularly if you go out running. A Fitbit or Apple Watch is a worthwhile investment that will help you through lockdown and beyond.
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