In the midst of adversity, one of the greatest things that humans are capable of is resilience. We face challenges almost every day, yet we are continuously adapting. Now that we are all submerged in a culture of physical distancing, it is easy to get caught feeling physically and mentally stressed. How do we cope with all the new stressors associated with this pandemic? There are several ways to keep busy and healthy, but one of the most effective ways to manage stress is through exercise. However, sometimes, it is difficult to get started when we have limited tools and space within the confines of our home.
Factors to Consider
When it comes to creating a high-energy space, aim for a balance between entertaining family and maintaining a healthy lifestyle. Consider all the activities that space needs to accommodate aside from exercise.
Here are some things to consider when picking an exercise workspace at home:
- Do you have enough space to move around safely? Most home workout programs require movement, rather than relying on stationary exercise equipment like a treadmill or bike. Ideally, your workout area should be large enough to allow you to move around without running into furniture or other obstacles.
- How high is the ceiling? Is the ceiling high enough for you to jump without hitting your head? It is important to be aware of any limitations to your vertical movements, such as ceiling fans and light fixtures.
- Are there any unstable objects in the room? Are you likely to knock anything over? Are there any unsecured lamps, flower vases, picture frames or other items that could be at risk? If so, these items should be stowed away someplace safe when you are working out.
- Where can you store your equipment? It is important to keep clutter contained when designing any space, but this is especially true when designing a space for working out. Adequate storage in your exercise area is important so that any equipment scattered around the floor can cause a tripping hazard. Keeping clutter to a minimum helps you focus on your activity. Ideally, choose a specific room where you can store your equipment.
- Is the room well-ventilated? It’s important to stay hydrated and not overheat while exercising. Make sure your workout space is well-ventilated. Open the windows or use a fan to keep you cool if needed.
- It the room well-lit? Some people prefer to exercise at 5 a.m. in pitch darkness while others swear by a noontime run in direct sunlight. It’s about what works best for you. Keep in mind that, when you’re most alert, your muscle strength is at its highest, which can aid in peak performance. Bright light can make you more alert, more energetic, and have higher motivation. Most importantly, be sure that your workout space provides adequate lighting to lower the risk of falling or bumping into objects.
- Do you have proper flooring? Having the right flooring in your workout space can make the difference between sore knees and happier, healthier joints. If you’re going to be jumping or performing exercises that may cause you to slip, consider putting down a few locking, rubber mats that don’t slide. The padding will not only make the surface softer to land on but should also prevent you from slipping and falling.
If working out at home, you may want to invest in some hand weights or resistance bands. Both are compact options that allow you to increase the resistance as you get stronger.
Substitutions Using Common Household Items
In the absence of gym equipment, try substituting the following:
- Dumbbells: Bottled water or canned goods
- Medicine ball: Basketball or soccer ball, bottled water or canned goods
- Resistance bands: Towel, belt, stockings or robe ties
- Foam roller or massage stick: Tennis balls, golf ball or rolling pin
Home exercise equipment can be purchased at fitness and sporting goods stores, most department stores, or online at suppliers like Amazon. Be sure to check out the Exercises For Injuries online store for our tested and recommended equipment suggestions.
By investing in some basic equipment, selecting the best room available, and paying attention to the surface that you’re working out on, you can create a safe and functional workout space that makes staying healthy at home much easier.
Looking for some relief from your sore muscles? Make sure to check out 11 Daily Stretches to Feel and Look Amazing, here!