![]() Filling the 15 minutes between video calls with a five-minute snack or bathroom break and 10 minutes of movement might make you much less likely to doze off during your next meeting, at the very least. We can sneak three 10-minute workouts into our work-from-home day, adding up to the recommended half-hour per day. Instead, we have an opportunity, says Kaitlyn Gannon, a personal trainer and owner of Svelte Performance, a strength and conditioning gym in Dallas. Gone are the days, for many, of that commute to and from an in-person gym, with a one-hour block of time to work out. “Couples yoga utilizing each others’ body weight is really fun for families.” Chop up your workout into three doable mini sessions “I’ve done stretch-and-connect workouts in the morning, a little wake-up workout in bed,” she says. ![]() Even the weight of your own body and others in the house can stand in for hunks of cold metal. Plus, you’re not paying for a membership to work out at home, so the added motivation of getting your money’s worth may be non-existent.īut water bottles, chairs, kitchen counters, and anything else can easily take the place of free weights, balance bars, and steps, Burke says. When you look around your home office and don’t have access to most (or any) of this, you might think you can’t make a true at-home workout happen. In the “before times,” you might have worked out at an actual gym with large sets of free weights, exercise machines, mats, benches, tall mirrors, trainers, and cardio equipment. Rethink your definition of “gym equipment” With a little creativity and flexible thinking, you can easily turn the disadvantages of working from home into advantages. She has led barre classes using kitchen counters, and exercise programs based on sitting in an office chair, but you can use whatever you have available. Surpassing these challenges means changing how you think about health and wellness and using equipment you already own in an efficient amount of time, Burke says. These are just some of the reasons people working from home might struggle to get moving, according to Brooke Burke, founder and CEO of Brooke Burke Body, a digital workout service available from mobile apps and some streaming platforms. ![]() Maybe our workout buddies couldn’t make it, decreasing motivation. Maybe we had less access to our usual gyms and exercise programs. Maybe we were all focused on trying to get groceries without contracting the virus. Comparatively, only 9 percent upped the intensity and 24 percent spent more time moving. ![]() You’re not alone: Around 30 percent of people who exercised during the pandemic did so at lower intensities, and the same percentage shortened the length of their workouts. Instead, Zoom meetings blend together, one after the next, and before you know it you haven’t left your workspace, or even stood up, for more than a few minutes all day. ![]() Gone are the days of walking around the office on a sunny afternoon, meeting with coworkers, or even strolling across the office to chat with your boss. This can be a recipe for disaster, at least when it comes to fitness. Lastly, muscle strength activities can help to maintain muscle strength and bone density (to prevent osteoporosis).When you end your at-home workday, your commute is probably just 10 steps to the couch and television maybe a quick detour to the snack cabinet. Core exercises can also help with stability and balance, decreasing your risk of injury (activities such as yoga or tai chi can improve balance and prevent falls). Regular stretching and flexibility exercises are also important, as they decrease your risk of injury and help keep your joints mobile. First, is cardio or aerobic activity helps to improve heart health, increase stamina and lean muscle mass, and help maintain a healthy weight. Several components of exercise are important for brain health. Being active for 30 minutes at least 3 times per week can have great benefits for your mind! Moderate to vigorous activity (exercise intense enough that makes it difficult to maintain a conversation) for at least 60 minutes per week can lead to a 29-40% risk reduction for dementia, and at least 120 minutes per week can have a 35-50% reduction. Movement is another important key to preventing dementia. ![]()
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