How to stay fit at home

Early morning stretching | Gavin Turner
Early morning stretching | Gavin Turner

For many of us who are so used to heading outdoors and chasing adventures, maintaining a physically active lifestyle can be tricky when you are housebound.

It's so important to continue moving and exercising to help boost your immune system and mental well-being. Here are some simple ideas to keep you moving and feeling lively.

These tips can easily be incorporated in your training routine for future adventure travel plans.

1. Exercise in your backyard or local area

When you get up in the morning and before you start your day, go for a run, swim or cycle ride in your local area - the earlier, the better to avoid crowds. If you happen to be near a beach, the coast or a bay area, why not go for a brisk walk and welcome the sunrise over the water?

If you plan to only stay at home, commence your day with some yoga stretches on your balcony or in your backyard. For those that aren't morning people, do a short workout before lunch as a midday boost. Why not try your hand at making a home gym from household items?

2. Do the 7-minute workout with a chair and a wall

Source: Daily Mail

Backed up by science – but only when you do them in the right order and so intensely that it is painful(!) – this workout scheme is said to give as many health benefits as going for a long run. Follow each exercise in the image for 30 seconds and then take a break of 10 seconds before starting the next. When you rapidly do these, it should only take seven minutes and all you need is a chair and a wall.

3. Do your chores in the house

For most people it's not the most pleasant activity, but chores in and around the house will still need to happen. So, get up and get your vacuum cleaner, turn on your washing machine, or give the windows a nice clean. It’ll burn some calories and help you keep moving.

4. Do your phone calls walking

Make, if possible, your phone calls walking. This way, you also won’t be distracted by emails coming in or other documents you were working on and it’s another way to get up and moving.

5. Take the stairs

Trekking up beautiful stone stairs in Gokyo Ri |  <i>Angela Parajo</i>

When leaving your home for grocery shopping, emptying your letter box or picking up a delivery, whether you’re on a higher floor in your building or at a town house, take the stairs - twice or even three times.

Don't have staircases around? Use a step stool or a hardy box and do some step aerobics. There are plenty of online videos for body step workouts so you can still reach your daily 10,000 step count. Keep the workout interesting by playing some scenic videos on Youtube to stimulate a virtual outdoor experience.

6. Maintain basic circulation

You may be inclined to get up less when you’re at home, there’s no need to walk over to a colleague’s desk, go into a meeting or head out for lunch. It’s important to keep basic circulation going, so make sure to get up every 30 minutes and flex and rotate your lower leg when sitting. Walk, do jumping jacks or lunges around the house - even sporadically between breaks.

Have more suggestions? Let us know in the comments below.

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