“Situps, pushups, pullups, squats - anything with resistance will work. You can also simply use your own body weight, according to Gustat. “Challenge your core and obliques by leaning back, with a flat back, and twisting your bag side to side,” she said. “Set one on each side of your feet, bend at the knees and hips, keeping the back flat and eyes up, pick up each one of your gallons by the handle and stand up,” she said.įinally, for Russian twists, which strengthen your core and obliques, she suggests using a bag of rice or beans. In place of the deadlift - which helps strengthen your legs, back, and core - she suggests grabbing a pair of gallon milk or water jugs. Rows help strengthen the back and improve one’s posture, she said. Set up a stage by draping a sheet over a bench, or turn a chair around so your kids can stay hidden behind the chair. Put on a play with stuffed animals, and record a video of it. Instead of dumbbells, try using soup cans for bent-over rows. Print, color, and tape the puppet to fit either yours or your child’s fingers. This exercise will work your legs and glutes as well as provide you with some cardio. “Start at your landing and jump up to the first stair. Being stuck at home doesn’t mean that you can’t take the opportunity to exercise. In lieu of box jumps, she suggests using your stairs. Squats are a great compound movement that will work your back, core, legs, and glutes, according to Flatsoussis. “Simply place the broomstick on the upper part of the back and hold onto it with your hands,” she explained. To replicate the traditional barbell squat, she suggests using a broomstick while you perform squats. When you don’t have access to your usual weights and machines, Flatsoussis suggests finding substitutes around your home to do resistance training. Getting out and playing in the yard with your kids or taking a walk around the block are easy ways to get more movement in your life, said Gustat. For others who may have chronic health issues or compromised immune systems, there isn’t an end in sight for being at home. Think of it in terms of “being active” or “physical activity,” she said. For most of us, we’re at the point where we’re only stuck at home when we have to quarantine. However, even if you don’t normally exercise, Gustat said it’s important to keep moving.ĭon’t think of it as “exercise,” which tends to make it sound like a chore. If you already do activities like walking, running, or biking, then you can simply continue to do these in your local neighborhood. Outdoor exercise encourages activity with more space, it allows us to have a more varied experience than being indoors all the time, and it can reduce stress, according to Gustat. Jeanette Gustat, PhD, MPH, department of epidemiology, prevention research center at Tulane University School of Public Health and Tropical Medicine, said outdoor exercise has many benefits during a time when we may be bored and anxious due to physical distancing.
If you can manage it, get outside and move in some way, whether that’s a more traditional type of exercise - like running, biking, or walking - or simply playing with your kids by tossing around a Frisbee.
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