Insider's Guide to Working Out

Insider guide to working outDon’t let the closure of your go-to fitness center spoil a healthy exercise routine. Here are a few tips to help bring your exercise indoors.

Cardio
Goal: At least 150 minutes of moderate-intensity physical activity a week. You can meet the minimum with just 25 minutes six days a week, 50 minutes three times a week, or any other variation that works for you!

Treadmills and exercise videos aren’t the only good ways to burn calories and improve your cardiovascular health. You can break a sweat under your own roof by:

  • Busting a move to your favorite songs
  • Cleaning floors and doing other chores at a faster pace
  • Climbing stairs
  • Doing jumping jacks during TV commercials
  • Marching in place while watching a show

Strength Training
Goal: At least two days a week. Avoid working the same muscles on consecutive days so that they have time to recover.

Start building stronger bones and muscles using:

  • Free weights, such as kettlebells or dumbbells
  • Household items, such as soup cans
  • Resistance bands
  • Your body weight (think push-ups, sit-ups, etc.)

Vary your exercises to hit all the major muscle groups in your upper and lower body. Do each move eight to 12 times. Once 12 reps becomes easy, add more resistance.

Stretching
Goal: A little every day. Always stretch after aerobic and strength training workouts.

You can help prevent injury and stay flexible with simple stretches. For examples, visit www.heart.org and search for “stretches for exercise and flexibility.”

Yoga and tai chi are also great options. If you don’t want to take a class, use a video or book for guidance.

Finding a New Fitness Routine
Click here to learn about the importance of physical activity during a pandemic (and discover more ways to stay active at home).