How to stay home and in shape

This post was written during the months of quarantine most of you are possibly still experiencing, or have experienced, (who knows, maybe it's finally over!). Anyway, it's important to take care of yourself and stay active, even though you may not be able to go outside. The easiest way to achieve this is to exercise at home. Who ever said you have to exercise at the gym?

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What I do is to complete at least one workout everyday. You don't even need that much room, or any equipment. If you have a yoga mat that can come in handy, though. My primary workout source is youtube, there are hundreds of different workout routines just waiting to be tried out. Some YouTubers even create challenges of several days that you can try. First, figure out what you would like to work on: Do you want to train your endurance?, Do you want to become increase your strength?, Is it your flexibility, your balance or coordination you want to work on?. Remember that working out just once a month isn't going to bring you closer to your goal, you need to stay committed, and believe me, I know it isn't easy. That's why you need to be motivated! Stick around for some workout suggestions.

If your aim is to train your endurance, look for cardio workouts. The best thing to do with these workouts is to do them two to four times a week if you want results. Cardio exercises raise your heart rate, which strengthens your heart muscle. For some extra info watch this video. When you do these exercises regularly, after a while, you won't feel completely out of breath after ten jumping jacks. So here are some workouts that I recommend: Cardio HIIT workout no equipment , Cardio workout at home and really any cardio workouts that you think would work for you. Although cardio workouts can sometimes be challenging, they're very good for you physical (and mental) wellbeing. Also, there's no such thing as the satisfaction you feel after a trying exercise session. On another note, you may notice workouts with the caption "HIIT"; this stands for "High Intensity Interval Training" and is a form of interval training. You're free to give it a try!

If your aim is to strengthen your muscles, there are workouts that focus on that. To find these, just search them on youtube with a mention of what part of your body you want to focus on (arms, legs, core...). Sometimes, the muscle-strengthening is combined with cardio, like in this video.

But if you want a workout which is only focused on strengthening, here's a list of possibilities:

• For abs and obliques: 10 minutes abs and obliques workout, 10 minutes abs workout

• Glutes, legs: 10 minute lower body workout , At home butt and thigh workout

• Upper body: Upper body strength training and core workout, 10 minute no equipment upper body workout

• Full body: Total body strength workout for people who get bored easily , Total body strength training and core workout for beginners

All of these suggestions are without equipment and so available to everyone! You might also find some pilates workouts; these are low-impact flexibility and muscular strength and endurance movements. Here's one if you want to give that a try.

If you'd like to increase your flexibility and balance, I recommend yoga. The other day I tried this pose called the "crow pose" and it was pretty fun, and hard... Here's what that looks like:

Yoga consists mainly in a large variety of different poses that aim to build a balance between the mind and the body. It's really just beneficial, but if you don't see the appeal in a bit of meditation, an example of a simple stretch routine can be found here.

These suggestions are all just that: suggestions. Don't feel obligated to do the workouts on this page or to workout at all. Also, don't hesitate to do your own research. We just want you to be healthy. Another thing you can do (if you can) is to run once or twice a week; it may be difficult at first, but you really start to sense an improvement after a while. Be clear on what your goal is, and remember to take things at your own pace; don't strain yourself, don't set your expectations unreasonably high... So, in the future, when you feel like you have some time to spare, try doing a workout, you'll never regret it.

P.S.: Never forget that a healthy diet is also a very important factor in a healthy lifestyle!

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Written by: Juliane