At Home Workouts

When you’re at home it’s easy to forget your health and fitness goals and fall into unhealthy habits. Doing a workout or even just going for a brisk walk (of course practice social distancing – staying at least 2 metres or 6 feet away from others)  can dramatically improve your physical health and overall mental well-being. It can also help reduce anxiety and stress. 

To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone-strengthening activities using major muscle groups, at least 2 days per week. 150 minutes is only 30 minutes per day! 

  • Canadian Physical Activity Guidelines – CSEP

Where to find workout plans:

Youtube! An amazing resource for all your workout plans, warms up, strength training, high-intensity interval training, and yoga. There are so many different options you won’t get bored with a routine. A lot of gyms and trainers are offering free workouts on Instagram Live if you are looking for motivation. 

The RAC will soon be sharing active well-being resources with the Ryerson community through their website and via their social handle @rurecreation

But if you have little to no equipment available and limited space you can stick with these exercises that are really effective. Bodyweight workouts no equipment required: 

  • Jumping jacks 
  • High Knees 
  • Lunges 
  • Squats 
  • Push-ups 
  • Crunches
  • Mountain climbers 
  • Plank
  • Burpees

All these workouts can be modified to accommodate different levels of difficulty.

Rahma’s tip:  Set a daily alarm on your phone for when you’ve scheduled a workout. Get dressed in your workout clothes.  If you are at home with family, roommates etc. enlist them as workout buddies if you struggle with accountability. Don’t forget to stretch afterwards as well. It can really make a difference with a limited number of opportunities to move about outside. Lastly, don’t forget to pace yourself! Bodyweight workouts can still cause injuries.

By: Rahma Hilowle

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