Use Exercise ✝️o Save Your Sanity
SURVIVAL MODE, OR REVIVAL MODE? By Shawna Strong
Being confined to your home can make you become lazy, or even worse depressed. It is important to keep not just your blood pumping and muscles moving, but to keep your brain boosted with endorphins (those crazy chemicals that enhance mood). Oxygenation of the blood and tissues jumps up your energy. With all these benefits your stamina will increase. Building your stamina of course is a positive tool when you need it to train your body.
Just doing activities like stretching while watching TV, sitting at the computer, or reading books is doing something.
Get yourself to move around, even while using your phone. You can even put on some good music and dance...even if you suck at it!
Perhaps what you need is something a bit more regimented, so here are some ideas for you:
If you do not have access to gym equipment, you can still strengthen your muscles using your own body weight. If you need someone to help motivate you, do partner training over video call, or over the phone.
Typically designing a 30-day challenge can be a great way to keep you motivated. You can also use this to get your friends and family involved to keep each other on track.
Here is an example of a "daily challenge" routine:
25-100 reps of pushups
25-100 reps of squats
25-100 reps of abdominals
Obviously the higher number of reps isn’t where everyone can start. If you are currently out of shape, starting at the lower end until you can raise the number is a good place to start. At any level, you can add in more exercises if you choose.
Some beginner advice:
Push your feet down hard into the floor and squat as low as you can without causing pain in your knees. If you can’t do a full pushup on the floor, you can do them leaning into the wall, angling your body out as far as you can ensuring you can execute with proper form. If your back hurts when performing crunches or sit-ups, try elevating your feet on a chair or bent 90 degrees in the air while laying down.
Just remember, if you continue to do this, you will get stronger and more efficient at these exercises, so it is up to you to self-motivate by demanding yourself to move up.
Don't limit your creativity. You may do this workout by using different format options.
Here are 4 ways to do it:
A). Do a tri-set by splitting up the reps (I.e. 8 reps of pushups, then 8 reps of squats, and then 8 reps of crunches), repeating 2 more times through after a short break (typically 30 seconds to 1 minute) at the end of each tri-set.
B). Go for half of the total reps in each exercise (moving to the next) and finish it in 2 rounds
C). Perform each exercise independently until the reps are completed.
D). You may also split up your workout to perform each of these exercises at different times of the day, or add in stretching, a walk, bike ride, or whatever else you can think of to keep you moving as well as to get some fresh air and change of scenery.
BEAR IN MIND...
The most important thing to keep in mind is you always have an opportunity to make an effort to change, keep yourself busy and moving, and reduce your stress levels naturally. When you feel like your brain is going to explode or sink in a hole, don’t neglect that your body is there to assist you, and holds a key role in getting you back to good.
Learn more about Shawna and her services by visiting her website at www.shawnastrong.com