Since late March, I’ve been working out at least 5 days a week in my living room. At first, it was out of necessity because of COIVD restrictions– and downright boredom. With time and practice, I’ve actually begun to enjoy working out at home as much, if not more, than I did at a commercial gym.
This is not a post about Beachbody or any one training method! I followed the programming of my personal trainer and friend, and worked out because I wanted to move my body and feel good after sitting at a desk all day. There’s no doubt the sudden lockdown saved countless lives, but it also impacted people’s mental health and productivity. Initially, I felt isolated and stressed with more work responsibilities and much less human interaction. Ending the day with a sweat sesh forced me to close my email and regain a work-life balance. Afterwards, I always feel productive and proud.
While things are gradually “re-opening” in my area, you won’t see me in a crowded bar, social event any time soon. Right now, going out unnecessarily feels like waste of the privilege I have in being able to work from home. I don’t want to put them and those most at risk of health complications at risk my exposing myself unnecessarily.
Working from home (WFH) isn’t possible for essential workers in the medical, transportation and human services field. Nurses, cashiers, home health aides and many others can’t do their jobs remotely– and many more jobs are being brought back without strong safety precautions with COVID cases rising my area. However, anyone can work out from home.
Now that I’ve gotten into the habit, I look forward to working out at home and am proud of the progress I’ve made towards my fitness goals. No monthly fees, no waiting to use equipment, and best of all, no creeps! The only equipment that I consistently use, besides my body weight, is a set of dumbbells. Here are my five tips for working out at home:
Dedicate your space
Set aside an area, even if it’s only a drawer, to store the items you use. For me, that’s now dumbbells, resistance bands and yoga blocks. I also like keeping all my athletic clothes in a separate drawer so getting ready and sorting laundry takes less time.
When the items you need to exercise are organized and accessible, you’re more likely to actually do it. Especially when we’re under a lot of stress, people tend to procrastinate small decisions. If you already have your clothes and equipment prepared for your workout, the only step left is to get moving!
Schedule when possible, swing it when impossible
Every Sunday, I try to write out plans for the week ahead in a notepad. Alongside my meetings, appointments and other tasks I write down the split (upper body/lower body) I want to do and whether I’m aiming to do it in the morning or evening.
Of course, life happens and I can’t always follow these plans to a T. If a call runs late or I’m not feeling well, it’s better than nothing to at least go for a walk or do some gentle yoga.
Utilize resources
It can be overwhelming to plan an entire workout start to finish, especially if you’re not used to the equipment you have access to or usually do a programmed plan or class. Luckily, there are tons of free and low-cost options.
Many personal trainers and gyms have online options where you can get workouts, receive feedback or work out in a “group” setting online or outside. Nike Training, Sworkit and FitBit also have free guided workouts that you can download!
Have someone hold you accountable
You can’t rely on anyone but yourself for motivation and discipline, but a supportive loved ones can check in to make remind you of your goals. My coach, friends and partner hold me accountable because they know my goals and remind me why I am reaching them. I try to do the same for them.
Here are some ways you can can foster accountability:
- Schedule virtual workouts with friends. Rotate who picks the workout playlist or leads the exercises.
- Plan an activity (like a board game or movie) with your family/partner/roommate after you work out. That way you both have a timeline and something to look forward to after you’re done.
- Join a fitness group on social media or follow accounts that have similar goals to inspire you
- Take photos of yourself for future reference
Give yourself grace
This is the most important tip I have. We’re surviving a pandemic, working to dismantle white supremacy and trying to stay sane right now. If you don’t have the best workout or feel sluggish, know that just trying your best is enough. Don’t let one “off” day throw you off your goals– you can always start again tomorrow.