How to Stay Fit and Work Out at Home

Regular physical activity is even more important during these uncertain times as doing so boosts the immune system and also has many mental health benefits. It can also release the stress and anxiety we feel after watching the news, and improve focus and energy levels to work more productively at home.

But how will exercise be possible when all the gyms and parks are closed? Here are some tips to get started:

Pick a Home Exercise Program
As a certified coach, I have always encouraged my own family to stay fit and healthy. Luckily, my two boys, ages 7 and 12, have enjoyed the weekly in-home exercises and sports training I created for them. 

Refer to these questions when creating or finding a training program to use at home:

• Is it productive?
• Does it serve a purpose?
• Does the program rotate to target different areas of the body?
• Does it give sufficient rest and recovery time?
• Most importantly, is it fun to do?  

Understand the program
You can find many workouts, programs, coaches and athletes on YouTube, Facebook and Instagram.  Before following their exercise routine, get a feel of how they run their training and the flow of their workout. This will help you understand their approach and be more prepared for their workouts. 

Use what you have at home
If you do not have weights, dumbbells, kettlebells, or other training supplies, you can be resourceful with what you have at home. Luckily, many coaches have created routines that use common household items like water jugs, heavy books, suitcases, etc. 

Set up your space 
Before any workout, place your water, towel, weights and gear next to you. You can follow the pace and sequence of the routine without pausing it to get what you need.  

Go at your own pace
Choose the exercise intensity and the number of repetitions based on your fitness level. Try your best to keep up with the training. Make it a point to go for that extra minute or push a little more each workout to really see the results.  

Local online workouts
Local Filipino fitness coaches have created free workouts designed for our current living conditions. Try:

• Coach Jamie with Spartan Race PH (IG: spartanraceph) 
• Coaches Thea and Joel Mapa of Fitness and Health Gym. Catch their free strength, conditioning and core home workouts every Tues-Thurs-Sat at 9AM through FB Live.
• Coach Vanessa (FB and IG: PinayTri) for 10AM daily indoor cycling sessions  

International YouTube workouts

• P.E. with Joe has 30-minute exercises which are great for families!
• Body20 for Life offers a 21-Day Lockdown Challenge with their many coaches and trainers

Daily Training and lifestyle Youtube videos

• Global Triathlon Network for an assortment of tips and trainings for the triathlete  
• Run Steep Get High with videos such as his Helipad marathon and 1-mile 40% incline sprint
• The Run Experience for daily running exercises and workouts 
• The Athlete Special for daily training and perspectives from a U.S. NCAA track athlete
• V02maxProductions with Coach Sage Canaday, which provides tips for fitness, diet and endurance     

Commit to your goals
Being at home can help us to become more committed to our health and develop better fitness habits. See the bigger picture in starting something and remaining consistent. All you need to create positive behaviour is to commit to a habit that will help you reach your end goal. That can be as simple as putting on your fitness shoes, picking a fitness video, and pressing “Play.”  

Reference

About The Writer

Vince Bunuan

Vicente Bunuan is a full-time husband and father, and part-time Running Coach at InVINCIble Running.  He has been married for thirteen years, and has two boys aged 6 and 12. Born in the Philippines, he moved to the U.S. as a child, and had all formal schooling there. He attended Georgetown University and graduated with a B.A. in Sociology and Psychology. He has worked in both higher education and in the non-profit industry in the U.S., as well as in Training & Development, and Marketing corporate companies in the Philippines. He and wife are also active in their sons’ schools as batch parent coordinators. 

The views and opinions expressed by the writer are his/her own, and does not state or reflect those of Wyeth Nutrition and its principals.