Gyms are fairly cramped spaces, flush with sweaty people trying to get fit. In ordinary times, if you’re exercising safely, the only thing you have to contend with in a gym is rank body odor. However, with a pandemic still at large throughout the country, these are far from ordinary times. Since gyms aren’t SOP-friendly, many of them have or were shut down.
Still, while working out in a gym is much more convenient, it’s not the only place you can work out. There are plenty of ways to work out without a gym; you just need to be a bit creative. Here are some ideas on how to keep exercising with no equipment or things in your home.
Since you’re stuck at home, it’s time to be creative with how you use weight and the things that can function as weights. For example, if you have a five-gallon water bottle at home, you effectively have a 45-pound plate. However, since the water inside is moving, it’s actually even more challenging to handle it.
You can use these bottles for many different exercises. For instance, you can pick the bottle up and do power cleans with it. You could also clean it to your shoulders and use it to do goblet squats, which are great for improving your ankle mobility. Lastly, you can use the bottle for farmer carries, but this can be very difficult due to the weight and less-than-optimal grip.
Running and Cycling
Since gyms can quickly fill up and become cramped, the risk of transmitting the coronavirus via droplets is high. This risk isn’t present as such when running or cycling in an open space, such as on the road.
If you plan on pushing yourself, avoid wearing a mask. Since masks reduce the amount of oxygen you take in, wearing them while doing something strenuous isn’t advised. This does open you up to the risk of contracting the virus, so it’s better to go running and cycling alone.
Calisthenics has the greatest scope for exercise creativity. Calisthenics refers to exercise done with one’s bodyweight and minimal equipment. Jogging and skipping rope, for instance, fall under calisthenics. Other bodyweight exercises include pull-ups, chin-ups, dips, push-ups, burpees, squats, and more.
Feel free to experiment with the things around your home. For instance, you can do pull-ups against a door by sticking a book under the door. If a squat or push-up is too easy, fill a backpack with books for weight. You can alter the inclination at which you do push-ups to suit your ability.
If you’re looking for a physical therapy clinic to treat your injuries and pains, contact us at Healing Hands Physical Therapy Centers, Inc. We provide sports and auto injury rehab, active living for seniors, and physical therapy services for women in Augusta, GA.