Author: docmac

How to Get More Exercise at Home

Are you spending more time at home than you normally do? Maybe you are in isolation
right now, or you can’t leave for a while for other reasons. This is when you need to try a
little harder to get exercise without being able to just be active in your community or go
to the gym.

Know How Active You Are

To start with, it helps to be more aware of how active you are. It is really easy to either
under or overestimate your activity level, which might keep you from adding exercises
as needed. If it is possible, get an activity tracker like a Fitbit or Apple watch. These can
be worn all day, and will show you the number of steps you take, how many calories
you burn, and the general activity level. You will know if you should be trying a little
harder, or if it is okay to take it easy.

Movement While Doing Other Things

In addition to your workouts, you can also increase your activity every day simply by
combining movements with other things. For example, if you are brushing your teeth,
you are usually just standing there. You can be squatting or walking in place during this
time, and it won’t affect your teeth brushing.

Some other options include walking back and forth or doing lunges while on the phone,
standing or walking while playing fetch with your dogs instead of sitting, or doing some
movement in the kitchen while your food is cooking.

More Chores Means More Movement

Another great way to get more exercise at home is by choosing chores around the
house that get your body moving. Now is a great time to clean out your closet, which
can actually burn quite a few calories and work up a sweat. Maybe you want to clean
out the garage or the refrigerator, organize your cabinets, do some deep cleaning, or
just more physical chores in general.

Sneak in 5-10 Minutes in the Morning and Evening

When you start and finish your day, sneak in about 5-10 minutes of extra exercise.
Something gentle that is easy to do and doesn’t require equipment or turning on your
computer. Maybe this is a gentle stretch in the morning, and some nighttime yoga,
squats or lunges, walking for a few minutes, or doing something active with your kids.

Isolation is the Time for Journaling

As people spend more time in isolation or while quarantined, it is the ideal time to self-
reflect with things like a journal. Journaling might have been something you always
thought of doing but never had the time or motivation, so why not take advantage and
start your journal right now?

You Have More Time to Yourself

When you are in isolation or having to spend more time at home, you probably have
more time to yourself than you typically would. Maybe you work outside the home, so
during this time you find that you have more space to fill up with other things. Even if
you don’t live alone, you probably have periods of time at home where you are alone,
but before your life was so busy outside the home, that you didn’t have much time.

It is a great time to take advantage and get some journaling done. Remember that it
only requires a few minutes a day, which you can definitely find time for.

You Can Self-Reflect While in a Different Environment

Another reason this is a good time for journaling is because your schedule and
environment is likely much different than it was before. Your schedule and habits are
different, you have a new routine, and it can feel like you are out of sorts. This might
seem like a bad thing, but it gives you a new experience. A new way to look at life and
your priorities and really look inward.

You are able to do more self-reflecting when you aren’t on autopilot, as your life right
now is probably vastly different than it was before you had to quarantine at home.

Journaling Will Help Keep You Sane

Being in isolation or alone for long periods of time can be really hard on your mental
health. Much more so than you might have imagined. Even for people who were already
working from home and have more introverted personalities can find that their stress is
heightened when their routine is disrupted so much and they can’t get any type of
physical contact with other people.

With journaling, it can help you to de-stress, identify what causes panic or anxiety, and
really help to improve your mental health during this time.

Tips for Starting a New Journal

If you are brand new to journaling, don’t worry! It is very easy to get started. Grab a
notebook, journal, or just any piece of paper and a pen. That’s all you need. It can
sometimes be hard to start your first page, so here are a few ways to get started the
very first time you write in a journal:

Dear Diary. Write in your journal as if you are writing in a diary. Like you are telling
someone a story about your life, how your day is going, or how you’re feeling.

Use a Journaling Prompt. There are also some great journaling prompts, which give
you one subject to write about, which often helps you get started with writing.

Set a Timer. This is going to require you to do more stream of consciousness
journaling, which is when you write about whatever comes to your mind. There are no
designated topics – you just write with the flow of your thoughts until the timer goes off.

The Importance of Creating a Routine

If you are currently isolated because of the pandemic, it is essential that you create a
routine. This isn’t a new normal, but a temporary new normal, so don’t panic it will be
like this forever. Instead, focus on what you can control, which is how you spend your
time. Here are some reasons why having a routine is so important right now.

Start Your Day with Healthy Self-Care Habits

As part of your routine, you can add some simple self-care habits to your morning
routine that are easy to do and also good for your physical and mental health. Think
about what will help you get ready for the day, such as taking a shower and brushing
your teeth, going through your skincare routine, and drinking a glass of water before
having any caffeine.

For self-care, it might also include doing yoga or a gentle stretching routine, writing in
your journal, or just sitting for a few minutes with a candle burning and doing deep
breathing exercises. This really helps you to set yourself up for a good day.

Enjoy Fresh Air and Sunshine

Even if you are on isolation or have to stay indoors most of the time, you need fresh air
and vitamin D. You can get vitamin D naturally just from the sun’s UV rays. Try to get
outside and soak up the sun at least a few times a day. This might be sitting on your
patio or balcony, going for a short walk, walking your dogs, or sitting on a bench nearby.
This might seem simple, but the activity helps you to get vitamin D, fresh air, and
ground yourself at the same time.

Get Daily Exercise

Another thing to add to your new daily routine is a little bit of exercise. Remember it
doesn’t have to be anything strenuous – this is not the time for advanced fitness
challenges. Just try to get your body moving every day. If you have a treadmill or bike at
home, by all means use it. Otherwise, you can walk, do an online workout routine, use
simple equipment like dumbbells or resistance bands, or even just turn on some music
and dance in your living room.

Routines Help with School Work and Other Changes

If you are currently in quarantine lockdown, then your routine will also include things like
chores, more cooking and baking, or helping your kids with their school work. Make
sure you choose a routine that fits in all the important things, from homeschooling with
the kids and adding in recess to get them physical activity, to cooking meals, completing
your chores, and fitting in fun and self-care time.