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How to exercise and keep fit at home

If you do not have the opportunity or the commitment to go to the gym - do it at home.

Now that we spend more time at home than ever before, we need to move more to stay healthy and slim. Regular physical activity affects both your posture and your general health. The more physical activity we have now, the less we will have a sedentary lifestyle at the end of this pandemic.

There are several pros to exercising at home - it's convenient because you don't have to go anywhere and it's cheaper because you don't have to pay for a gym subscription, and the shy don't have to worry about what other gym visitors will think about them.


Fitness applications

If you have a smartphone - you have access to applications for almost any activity - walking, running, cycling, yoga… Use them - research shows that using the application walking or exercise programs, you can achieve almost the same result as training with a trainer.


Workout videos on YouTube

Browse YouTube, social media, or subscribe to a fitness channel. Many video workouts are free. Find the most suitable for your level of physical fitness and - go ahead! I think these are very good - Caroline Girvan, Hannah Eden, Heather Robertson, Mad Fit.


Short exercises

Studies show that short but frequent physical activity can reduce body fat and improve aerobic fitness. There is evidence that 6 minutes of pre-meal exercise can help people with insulin resistance control their blood sugar.

Several experts believe that short strength training can be very useful for older people, helping them maintain muscle mass and thus energy and vitality. For example - 60 seconds of intensive cycling, fast walking, fast climbing stairs, etc. Repeat the short exercises at least three times a day with 1 to 4 hours of rest in between.


Fitness watches

If you want to control your exercise level or you need an extra incentive to start moving more - buy a fitness watch. Studies show that the level of physical activity increases when people follow it with the help of smart watches or smartphones. In many cases, the smartwatch can be connected to a fitness application - then they complement each other and it is more convenient for you to follow your progress.

The only problem is that the choice is too wide. One should not focus on the number of programs on the smartwatch, as they are not very accurate even on expensive smartwatches. I have done several experiments, for example - I chose the program "Cardio load" I walked on the treadmill at a speed of 6.5 km / h for 15 minutes and then for 15 minutes I continued on the same track I chose the program "Walking" and then for 15 minutes with the Walking Room program. And in each period I was shown a different pulse and kcal expended. Comparing the program "cardio exercise" with the program "walking indoors", the heart rate was very different (with cardio exercise (walking !!!) it was even around 170, which I have never had even during heavy leg training in my life, but switching to "walking indoors" it even dropped to 80-90). Most steps and calorie intake count fairly correctly. Conclusion - you don't have to choke with those programs, we focus on the basic indicators - the number of steps, heart rate and calorie consumption.


Buy a dog

And you will no longer have a choice - you will have to go for a walk with it at least 2 times a day - and your physical activity will increase. This applies to both children and adults.


Be active on holidays

Go hiking, skiing or cycling, boating, orienteering competitions… Research shows that your health and well-being will improve if you spend more time "in nature".


Do not use the elevator

Always go up the stairs. Studies show that regular climbing stairs can increase aerobic exercise, improve cholesterol levels and lower blood sugar in people with type 2 diabetes. If you are older, climbing stairs can also improve your overall fitness and reduce the risk of falls.


Exercise outside in the winter as well

Ice skating, downhill or cross-country skiing or any other activity you enjoy. Studies show that it is possible to burn more brown fat (a type of fat associated with obesity and type 2 diabetes) during winter training.


Key takeaways

Regular physical activity is especially important for those who have a sedentary daily work and a generally sedentary lifestyle. The movement helps to maintain youth and helps to avoid diseases, including various viruses. It's not just about looks - physical activity strengthens your body and improves well-being.

Remember about drinking water and proper nutrition before and after training.

As you can see, there are many opportunities. Choose the most suitable for you and be healthy and beautiful!



The Use of Digital Platforms for Adults 'and Adolescents' Physical Activity During the COVID-19 Pandemic (Our Life at Home)

Smartphone apps to improve fitness and increase physical activity among young people

Mobile Exercise Apps and Increased Leisure Time Exercise Activity

The Effect Of Smartphone Apps Versus Supervised Exercise On Physical Activity, Cardiorespiratory Fitness, And Body Composition Among Individuals

Interventions Using Wearable Physical Activity Trackers Among Adults With Cardiometabolic Conditions

Sprint exercise snacks: a novel approach to increase aerobic fitness

Does stair climbing exercise “snacks” improve cardiorespiratory fitness?

How might we increase physical activity through dog walking?

Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity

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