With the family. Jog around the block, make a neighborhood bike ride part of your daily or weekend routine, play tag with your children in the yard, walk the dog twice a day. They'll appreciate it too! https://www.youtube.com/watch?v=xj7TQ6xTjnU
Just for fun. Dance to music in, or out, of the house, gently stretch while watching television. Check out some Youtube videos.
https://www.tiktok.com/tag/workout (Maybe ??)
These are all just suggestions. Be creative and find new ways to be active!
Make exercise a fun part of your everyday life !
“I hate exercising.”
Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps around the block, run, or bike with a friend (w/ social distancing), or listen to your favorite music while you move.
“I’m too busy.”
Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
“I’m too tired.”
It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
“I’m too fat,” “I’m too old,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’re a senior,or a "Boomer," or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question.
“Exercise is too difficult and painful.”
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, biking, or even playing golf, gardening, or cleaning the house.
“I’m not athletic.”
You don’t have to be "sporty" or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, biking or even working more around the house. Anything that gets you moving will work.
1. Jump Rope
My husband recently bought a jump rope, and I couldn’t help but laugh because it reminded me of elementary school. I always thought jump ropes were for little girls, but boy, was I wrong! About a minute into jumping rope, I was literally out of breath. I only made it a few minutes, and my calves were killing me the next day. If you want a good cardio workout in a matter of minutes, try a jump rope.
2. Stair Stepping
Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show. You may not work up a sweat like you would with a jump rope, but you will be keeping your body active and healthy.
3. The Plank
If you don’t have a lot of time, but you want to build up your core muscles, this is the exercise for you. Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and add an additional 10 seconds every day. See how long you can go for – it’s definitely not easy! This is one of the most challenging exercises, but it’s also one of the of the best for your core.
Plank Core Muscle Exercise
In college, I lived in an apartment with a bunch of girls. We would get bored with normal workouts, so we started to have dance parties ( with social distancing). Once a week, we picked out different music and just danced to our hearts’ content.
Dancing is an excellent way to burn calories, and get your heart rate going while having fun. If you are in the privacy of your own home, there is no need to look like a pro or impress anyone.
I was in a workout class a few years ago, and one of the exercises was to do lunges down the hallway. Instead of stepping back into place, we would step forward, and we would continue until we made it all the way down the hallway and back. I could always feel the intense burn in my legs with this workout.
You can do the same thing in your home. Try it whenever you go down the hall, or from room to room. If that gets too easy for you, hold weights in your hands to make the lunges more challenging
6. Cleaning (yes cleaning; like your room !)
Cleaning can be very physical, especially vacuuming and mopping. If you are unable to go out one day to ride your bike or go for a run, set up a house cleaning schedule and clean your house instead. You might as well kill two birds with one stone!
7. Water Bottle Weights
If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.
8. High Knees
I really love running, so I tried to run in place in my home one day when the weather was bad. While it was great that I was able to keep my body active, running in place was very awkward. My heart rate did not get very high either.
Instead of running in place, I’ve found that high knees can really get your heart pumping, especially if you go double time. To do this exercise, march in place or down a hall, and bring your knees as high as they can go.
This is another elementary school throwback, but it offers a great cardio workout. If you are watching a TV show, get up during the commercials and do a round of jumping jacks.
10. YouTube Workouts
There are a lot of workout routines on www.YouTube.com You can search “workout,” or you can search by the specific type of workout that you would like. This eliminates the need to use workout DVDs, and it allows you to mix up what you are doing to avoid boredom and lose weight fast. YouTube is also great if you want to do a traditional workout with push-ups, squats, and crunches, but are unsure on how to properly do these types of exercises. There are tons of videos that instruct you on how to use correct form as you exercise.