We all know how important it is to stay physically active and to exercise regularly, particularly during a lockdown when our outdoor activities are limited. But it can be hard to muster up the motivation, especially when most of us are feeling down or anxious. You don’t have to worry anymore, here are some tips on how to stay motivated to exercise during lockdown:
1. Make Exercise a Priority
Making exercise a priority will help you get it done and make it a part of your daily routine. Schedule exercise into your day, like you would for any other appointment. Treat this time alone as valuable “me time,” and allow yourself the opportunity to focus on yourself, rest, and create a sense of routine.
2. Find an Exercise you Enjoy
It is much easier to exercise if you can find something you actually enjoy doing. It’s important to find ways to move your body to get your blood flowing and reduce stress. If running is not your thing, find another form of physical activity or exercise, like yoga, pilates, swimming, or even just walking round the block. Everyone has different levels of physical fitness, so start with something that is realistic and achievable.
3. Set Goals
Set realistic goals that are achievable and make an exercise plan that you can stick to. Goals help to give us clarity, focus, and motivation. Track your progress and celebrate each new achievement as it will help you stay motivated and stick to your plan.
4. Choose Fun Activities
You don’t have to hit the gym and work out for hours to get some exercise in. Find activities that you really enjoy and make them part of your routine. Dancing, gardening, or playing a sport are great activities you can do with little or no equipment.
5. Sign Up for an Online Fitness Course
There are lots of excellent online fitness offerings available to keep you motivated. Look for online classes that fit into your schedule and your fitness level.
Staying motivated to exercise during lockdown is possible if you get creative and find activities that you enjoy. Remember to make exercise a priority, find an exercise you enjoy, set goals, and choose fun activities. Sign up for an online fitness course to keep yourself motivated. Stay healthy and make physical activity part of your daily routine.
Q: What types of exercises can I do from home during lockdown?
There are many types of exercises you can do from home during lockdown. Some examples include bodyweight exercises such as pushups, sit-ups, and squats. You can also do cardio exercises such as running or jumping jacks. Yoga is another great exercise you can do from home. You can also use resistance bands or free weights for strength exercises. Finally, you can also look for online exercise classes or video tutorials to help you stay active.
Q: What equipment do I need for at-home exercises?
A: Depending on your fitness level and goals, the exact equipment you will need will vary. However, common at-home exercises do not usually require any special or expensive equipment. Just using your bodyweight, household items like chairs and stairs, and various resistance bands and dumbbells, you can do a wide variety of exercises.
Q: What are some good exercises I can do at home with no equipment?
7. Glute Bridge
8. Wall Sit
9. Jogging in Place
10. Mountain Climbers
11. High Knees
12. Lunges with a Twist
13. Skater Hops
14. Jump Rope
15. Tricep Dips
16. Reverse Crunches
17. Bicycle Crunches
18. Rotation Plank
20. Single Leg Glute Bridge
Q: What exercises can I do at home if I don’t have any weights?
If you don’t have any weights at home, bodyweight exercises are a great way to build muscle and strength. Examples of bodyweight exercises include squats, lunges, push-ups, pull-ups, burpees and jumping jacks. These exercises can be done anywhere and require no equipment. You can also use everyday items such as soup cans, filled backpacks, or bottles of water as makeshift weights. Resistance bands are also a great tool to help add more resistance to bodyweight exercises.
Q: Are bodyweight exercises effective for muscle growth?
Yes, bodyweight exercises can be effective for muscle growth. Progressive overload is a key factor in muscle growth – so increasing the difficulty of your bodyweight exercises over time can lead to muscle growth. Not all bodyweight exercises are designed for building muscle, but isolation and compound movements that focus on challenging the larger muscle groups (chest, back, legs, shoulders, etc.) can result in increases in muscle size.
Q: How often should I do bodyweight exercises for muscle growth?
It really depends on the particular exercise/movement that you are doing. Generally speaking, for muscle growth, you want to aim for at least three days a week of bodyweight exercises. Make sure to take a rest day in between sessions and make sure to vary the exercises you are doing.