Since COVID-19 gyms across the globe have been forced to close down. We are now being forced to exercise from the comfort of our own homes. Without access to equipment combined with the lack of social interaction, staying motivated to exercise at home can be difficult. Remaining active during this time is important for not only our physical health but also our social and mental health. In this article, we talk about tips and techniques you can use to stay motivated while working out at home.
#1 Plan your workout into your day
Before bed each night, write a to-do list for the following day. Write down your work, chores, and, most importantly, your workout. Plan your workout session in detail: include the exercises you plan to do and even write down the time you plan on doing it. Once written down you are much more likely to complete the session. Additionally, having your session planned takes a lot of stress away from the workout because you don’t have to think about what exercises you are going to perform. If you are fitting your workout between work or other commitments, you can easily jump into a session, knowing exactly what you have to do.
#2 Exercise with friends online
Missing your teammates or workout buddies? Yeah, me too. Arrange to do a workout with your friends over a video chat platform, such as Skype or Zoom. Schedule a time and a date for the workout, then plan what you will be doing. Committing to a session makes you accountable for turning up and doing the workout. It is a lot easier to skip a workout if you have already agreed with your friends. Additionally, a group workout is much more motivating than doing a session alone. Knowing other people are doing the same workout as you makes you less likely to quit.
Complex workouts can become confusing over video chat. When completing workouts on video chat keep them as simple as possible so you are not spending half the time asking for clarification on what movement is next. Additionally, ensure everyone is clear on what the workout is before you start. This makes a session flow a lot easier. Alternatively, if you have the time to spare someone in your group can create a workout plan ahead of time, and even get together on video chat beforehand to go through each of the exercises.
You can also run or cycle at home with your friends (and even with other people around the world) using virtual indoor running and cycling app Zwift.
#3 Set new goals
With the lack of specific gym equipment, events being canceled and other personal circumstances, our goals might have been interrupted, therefore we may need to re-evaluate and set new ones. This might mean changing your training program or fitness goals. This might only be in the short-term, until things pick-up again and we can resume our regular exercise habits. Choose something realistic and achievable during this time.
For example, you might have been prepping for a bodybuilding show that has now been canceled. Instead, your new goal might change be to maintain your current physique, while practicing and improving your posing routine. Alternatively, your goal could be to improve your 5k run time.
#4 Get your steps in
With nowhere to go for most of us our daily activities have been restricted to sitting around all day. While planned exercise is great, it is important to remain active through the rest of the day too. Use your phone or smartwatch to track your steps, and hit that magic 10,000. 10,000 might sound a lot, but they can be done at various points in the day. Take a walk in between meetings, or at the end of a long day. Remember, this is not only good for your physical health but also our social and mental health.
#5 Try a new type of exercise
With everything now being online there is so much free exercise content being posted on the internet, here’s our time to take advantage. Search around the internet for fitness related activities that spark your interest or even attempt something that you wouldn’t normally try. For example, Fitness Blender is an online workout platform that features many free HIIT, yoga, and circuit training style workouts (there’s also a paid options for additional challenges and fully customized workouts.
Alternatively there are countless workout videos available on YouTube from a range of influencers such as Joe Wicks and other bloggers and businesses in the health and fitness sector.
#6 Learn a new skill
Lockdown has removed a lot of travel time from our lives, leaving us with a lot more free time. We could use this time to learn a new skill – preferably something that requires you to be physically active. It might be a complex skill such as a handstand press up (video below!) or a trick shot. Or maybe something simple like a TikTok dance. Whatever you’ve been wanting to learn, now is your chance.
#7 Wear exercise clothes around the house
Many of us are now working from home, meaning we don’t have to put on our formal office wear every day. Instead, get dressed in your gym gear at the beginning of each day. Ensuring you’re already kitted out for your workout gets you in the right mindset and makes it easier to follow through with your exercise plan.
#8 Take on a challenge
Challenges are a great way to stay motivated. They force you to remain active as you’ve committed to completing something. For extra motivation, encourage others to join in with the challenge. This adds in some accountability, making it easier to stick with the challenge.
Choose something you can commit to while having fun.
Gyms might be closed down, but this doesn’t mean you have to stop working out. Sure, working out from home can be demotivating, but there are many things you can do to ensure you stay active during the lockdown. Take on challenges, learn new things, get your mates involved, and set new fitness routines. Now more than ever we need to remain active for our physical, social, and mental wellbeing. It is important to not let things slip, your routine might change drastically, but adapt wherever possible.