"Exercise not only changes your body, it changes your mind, your attitude and your mood."
Being stuck indoors, it takes a little more effort to get back to a regular exercise routine but we all know how important physical activity is. Exercise not only benefits us physically such as maintaining weight, reducing the risk of heart disease, diabetes, and even some cancers but it’s also important for mental health too. Exercise can help treat mild to moderate depression and anxiety, can improve memory, help with sleep, and boost your overall mood.
While we can’t make it to the gym or our favorite yoga class right now, we do have a lot of options for at home exercise routines. KABAKI has put a list of some of the best ways to stay in shape all from the comfort of your home.
Whether you’re living in a shoe box apartment or a multi-room house, designating a space for your workouts is key. Having a consistent space will not only help you set a routine but it’ll start giving your new routine a feeling of normalcy. If you’re limited with space, rolling out a mat next to your bed, balcony, by your sofa, or even in your bathroom will work!
THE RIGHT INDOOR EXERCISE FOR YOU
LOW IMPACT EXERCISE
If you’re recovering from an injury, need to be gentle on your joints, looking to improve alignment and balance, pregnant, elderly, or need a gentle exercise to avoid your downstairs neighbors complaining about noise, low impact may be the right choice for you. Low impact exercise tends to be easier on the body. You can still get similar results as high impact exercises but it may take a little longer.
Some examples of low impact exercises:
Modern yoga focuses on stretches, strengthening, flexibility, breathing and poses and is designed to help with mental focus and finding inner peace. There are several different types of yoga to choose from depending on what you’re looking for from restorative yoga to relax and soothe your nerves to Ashtanga yoga which is a more rigorous style. Most of the yoga taught in the West is Hatha yoga and probably the best introduction to basic yoga. If that seems a little too complicated, you can always do an online search for whatever it is you need. You can search yoga for back and neck pain, yoga for weight loss, yoga for relaxation, and so much more. Seattle Yoga News even put together a list of great, free online yoga classes.
For most beginner yoga classes, all you really need is a yoga mat or even just yourself. However, we wanted to provide a list of a few other items that may be nice to have.
- Yoga Mat - A yoga mat will add a little extra padding between you and the ground as well as an anti-slip surface. While it’s great to use a yoga mat, it’s not necessary. You can do yoga on a rug or just on the floor.
- Yoga Blocks - While you’re building up flexibility, yoga blocks can help make it a little bit easier. If you don’t have yoga blocks or not ready to invest, you can use a few things from around the house from a rolled up towel or blanket to a good thick hardcover book.
- Bolster - A yoga bolster is like a giant, firm pillow that’s usually rectangular or circular. It’s used to help promote relaxation, soften a posture or help to open the body. They can be a bit pricey so try rolling a few blankets together in a tight firm roll.
- Yoga Blanket - A yoga blanket can be used for many different things but all you really need is a folded towel or throw blanket. It’s great to use under your knees for a little extra padding, under your neck for extra support, or to help out a seated posture.
- Yoga Straps - Yoga straps are useful during your workout to provide support and help with stretching, especially if you’re feeling tight and still working on your flexibility. Don’t have a yoga strap? No problem. You can use a belt, scarf, or your robe tie.
Pilates is a great low impact exercise that can help build strength, balance, endurance, and flexibility. It can be done by any age and physical ability. Pilate’s routines are usually in two different forms; mat based or using Pilates equipment generally found in Pilates studios. For a home routine, all you’ll need is a mat. Check out Verywell fit’s article on an easy 30-Day Guide to a Beginner Pilates Exercise Program to get you started.
- Pilates Mat - To start off, all you really need is a mat or any padded surface. You can use a pilates mat, yoga mat, or workout on carpeting.
If you’re looking for an easy way to get started and need a little motivation, you should try an online class. There are several online classes to choose from depending on your mood. Take a look at Wirecutter’s list of free online classes, they even have a list of effective workouts that are under 10 minutes! Now, you really have no excuse.
Looking for a workout with a little more punch? Choosing a high impact exercise program might be the way to go. High impact workouts are generally a little harder on the body and faster than low impact. Oftentimes, you’ll be moving your feet off the ground at the same time. Think, cross training, jumping, running, or workouts like CrossFit, Insanity, and P90X.
Some examples of high impact exercises:
Tons of people who swore they were never “runners” are now turning to running during this time because all you need is yourself and an outdoor space. If you have the opportunity to get outside and still maintain proper social distancing, running is a great way to stay fit. Not sure how to even start? Here is a 7 week guide to running for beginners. Make sure that you stretch well and don’t be afraid to walk in between as you are building up your endurance.
Circuit Training is one of the easiest forms of exercise to get your sweat on. All you need is a little space and your own body weight. Why do people choose it? Circuit training can burn 30% more calories than a typical workout, it’s fast paced so you don’t get bored, and it can help get rid of fat, build muscle, and tone.
In Circuit training, to create a “circuit”, you are usually doing several exercises in a row, usually 5-10, with little rest in between. Typically this kind of training can include 1-2 circuits of various exercises with a little break in between. Check out this link to get started.
It’s easy to get started and all you need is….you! If you’ve got them laying around, a yoga or pilates mat will come in handy and weights will give you a more of a challenge, help with sculpting, and burn calories quicker.
Maybe you’re missing your group classes or your favorite Barry’s Bootcamp instructor. That’s fine too! A lot of our favorite gyms like Orangetheory and Core Collective are now offering free online classes. Also, many instructors are offering at home workouts on their Instagram or Facebook pages. For a list of class options click here. Facebook groups are a great way to stay involved with a community of people and local classes and gyms may have a Facebook page that they're posting Live workouts on!
We know it's hard, but try to get at least 75-150 minutes of moderate aerobic activity and 12-15 minutes of strength training a week. That's really only 12 - 25 minutes a day! If you're looking to lose weight, maintain weight, or meet a specific fitness goal, you may need to exercise more. And don't forget to hydrate! Purple tea is a great way to stay hydrated during your workout. ; )
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