As of this writing, a huge number of people globally are currently stuck at home, and are looking for ways to fight boredom, remain productive, and achieve their assorted life goals without the usual infrastructure that supports those things.
One area that has been attracting a lot of attention lately has been fitness – specifically, ways to get fit at home, without access to a gym and all the equipment, coaching, and other assorted benefits that go along with a gym membership.
So, if you’re looking for ways to get fit while stuck at home, here are some suggestions that might help.
Set yourself a regular routine and stick with it
First things first, an effective fitness routine has to be… well, routine. That is to say, it needs to be systematic, and it needs to be a part of your everyday habit cycle so that you don’t have to summon up a lot of conscious effort, attention, and willpower in order to get your daily workout in.
However you choose to structure your home fitness program, you should make a clear point from the outset of setting yourself a regular routine and sticking with. Decide on which days – and at which times of day – you’re going to be training. Then make sure to keep yourself consistent with that routine.
It may be helpful here to schedule your days in advance on a daily planner, calendar, or even just by jutting down some notes on paper. You can also sign up to certain apps and services that can help you to keep track of things, and can reach out to friends and relatives for an added dose of accountability.
Realise that you don’t need lots of advanced equipment in order to get in shape
There’s a misconception in the world of health and fitness – largely driven by the fitness magazines of yesteryear – that in order to get in shape, you need to have access to a huge variety of incredibly expensive machines, gadgets, and assorted novel training gear.
Fortunately, though, that’s not actually how it works. It’s entirely possible to get a great workout using a careful selection of home-friendly fitness gear such as that listed on formmefit.com. Or, for that matter, it’s even possible to get in great shape with no workout equipment at all.
At the end of the day, your muscles grow when exposed to suitable levels of resistance – combined with adequate calorie and nutrient intake and rest. It doesn’t actually matter if the resistance comes from doing push-ups, or dumbbell presses, or if it comes from using some space age piece of kit at your local gym.
By the same token, it’s possible to raise your heart rate and get a great cardiovascular workout without having a deluxe treadmill in your home.
There are plenty of affordable and appropriate bits of equipment that can be found online to facilitate your home fitness journey. There are also plenty of interactive apps, platforms, and programs for minimalistic training.
Work on developing your fitness habit systematically
It’s not necessarily easy to develop a fitness habit – not because each workout has to be gruelling, but simply because establishing any new habit – especially those that require a substantial amount of effort – naturally takes you out of your comfort zone, and generates a certain degree of internal resistance.
One of the best ways of getting around this problem, according to habit writers such as James Clear, is to work on developing a fitness habit systematically, starting with small daily actions and then increasing over time.
In other words, don’t burn out all your motivation and develop a strong sense of dread towards your workouts by trying to do some incredibly gruelling two-hour routine each day, from day one onwards.
Instead, start with something like 15 minutes of moderate intensity exercise – and then increase the amount gradually as time goes on.
The initial goal should be to make fitness a habitual part of your everyday life. The major physical transformations come a bit later.
Give yourself incentives for sticking with your routine
A lot of people are quite resistant to the idea of “rewarding” themselves for getting their workouts done.
This is often down to the fact that we believe exercise is something that we “should just do,” and not something that we should treat as an exceptional accomplishment.
Regardless, one of the best ways to maintain any productive habit is with positive reinforcement – in other words, by rewarding yourself in some (balanced) way for doing the thing you want to do.
So, consider positively reinforcing your workout routine with small awards, whether that means an episode of a TV show you like following each workout, or something else.