It’s January 1st and you’ve successfully signed up for the gym, ordered a whole new fitness wardrobe and downloaded all the meal prep ideas you can find online. But what happens when life gets in the way and you can’t make it to the fitness center as often as you had hoped? Doctors say that the key to optimal health is to exercise at home as much as at the gym. This way, you’re more likely to adopt fitness as a lifestyle.
Don’t let limited gym time negatively affect your well-being. If you want to optimize your health while saving money, here’s how to create a practical workout program from the comfort of your home.
Elements of an Effective Workout
An effective workout targets a specific area of the body, but it’s more than just lifting dumbbells for twenty minutes. To take full advantage of your fitness, incorporate these five components for a positive program: warmup, cardio, strength training, flexibility training and cooldown.
Surround yourself with tools that will set you up for success. Different types of exercise require appropriate clothing to perform well. Shoes need proper cushioning to avoid an ankle sprain or misstep, so replacing your shoes every six months ensures you have a solid foundation for your workouts. Designate a space in your home to keep you in control and ready to go. It can help regulate your routine and mentally prepare you to associate that area with your fitness.
Importance of Tracking Goals and Progress
The same way you would in the gym, maintain a record of your regimen. Keep a fitness journal or a board to track your goals and progress. Staying organized can help you monitor how much physical activity you complete and how fast you’re improving. When life gets busy, you can look back at your progress and have concrete evidence of your accomplishments.
Understandably, routines get interrupted. You might lose motivation or simply need to invest your time and energy elsewhere. By tracking your progress, you can see how far you’ve come and keep your objectives in sight. As beneficial as it is to improve physical health, boosting your mental health through exercise is just as valuable because it enhances mindfulness and self-awareness.
Tips for Staying Safe at Home Without a Trainer
The gym can be intimidating, but at least there are employees to help you along the way. By choosing to workout at home, it’s important that you take precautions to avoid injuries. Without the guidance of a trainer, starting slowly and carefully will help you achieve your desired results.
Plan your workouts in advance and practice your form to increase awareness of your body’s natural limits. Overstressing your joints and muscles can easily put you out of commission. Listening to your body is crucial, as pushing too far could damage your abilities and results. Good form is essential whether you’re working out at the gym or at home. When learning the exercises, start slowly without additional resistance. If you’re struggling to lift heavier weights or rushing your reps, you’re more likely to do harm than good.
Workouts That Don’t Require the Gym
Establishing a fitness regimen that is effective and enjoyable can take some time. However, you can adjust practically any gym workout so it can be done at home. For cardio, various HIIT exercises will get your heart racing. For flexibility, yoga is an option that calms the mind and stretches out your muscles. Pilates uses your own body weight as a tool, and going for a walk is a simple and relaxing way to get moving. You don’t need the latest machines and equipment to feel fit. Using everyday objects such as books and boxes can serve just as well as a set of dumbbells.
If you can’t make it to the gym, use your home to your advantage. Implementing a fitness routine starts with a healthy mindset and a bit of creativity.
Author Bio: Ian Feurtado is Fitness and Wellness Director for Metro Physical & Aquatic Therapy, Long Island’s premier telehealth physical therapy company. Feurtado has been with Metro for more than seven years and has helped thousands of patients with his specialized exercise programs.