Home Exercise Options during Restrictions

What is the best way to exercise from home during Stage 4? Walking, running, cycling, yoga, home workout … the options are not the problem, often the motivation and lack of clear goals are.

Enough has been said about the physical and mental benefits of exercise during the current restrictions, so let’s help you get started!

Walking has a lot going for it. Nothing clears the head like a brisk walk after being cooped up all day, and it turns out that the stress reduction aspects of walking are enhanced by walking through nature, whether it be a forest walk or a secluded track. Walking is also great for people suffering from osteoarthritis of knees, hips or lower backs, as well as those with or at risk of bone density problems, and good for the cardiovascular system to help prevent heart diseases, Type 2 diabetes and a range of other lifestyle diseases that we are at high risk from in the developed world.

The World Health Organisation recommends at least thirty minutes of daily walking for adults of all ages. Aim to walk at a brisk pace, enough to raise your heart rate a little but so that you can still hold a conversation. And evidence shows that blocks of 10 minutes three times daily are as beneficial as one block of 30 minutes.

If you are lacking inspiration remember that Einstein discovered a solution to his theory of relativity whilst walking to work, and Beethoven started humming the lead melody for his Fifth Symphony on one of his daily brisk walks. So there are no excuses!

Adding in a higher intensity component is another great way to improve cardiovascular benefits of exercise, as well as further improving mood and reducing stress levels. This could be jogging, cycling or a workout at home. But remember, non-weight bearing exercise such as cycling or a workout should not replace a weight bearing exercise like walking for those with knee and hip osteoarthritis. Resistance training is also a great way to stave off bone density problems, and there is a bulk of evidence to say that resistance workouts done properly are better for general health, including the cardiovascular system, than walking, jogging, swimming or cycling alone.

Home workouts are perhaps the most in fashion exercise fad worldwide this year. Remember to have a clear purpose for your workouts. Start with achievable exercises that don’t cause pain, start with general 2-3 sets of 10-15 repetitions dosages, and remember it’s completely normal to feel sore in the days following/ Delayed Onset Muscle Soreness (DOMS) is worse between three to five days post exercise, and is a natural response to strength training initially. The best treatment for this is doing the same exercise again within that three to five day window, but at a slightly reduced intensity. Other soft tissue treatments like massage, stretching, heatpacks and dry needling can also assist.

For basic and free strength, Pilates & Yoga workouts training, go to our website Video page: www.formandpractice.com.au/videos