While demand for at-home workouts has gone through the roof, some of us (no judging here) find the lack of equipment and, quite frankly, motivation a nearly impossible workaround.
You’re certainly not the only one that would rather spend your efforts whipping up one of Mary Berry’s bakes and spending the afternoon taste-testing, than breaking a sweat trying to figure out the fitness DVD you just bought on clearance.
So, how do you keep your steps ticking up nicely when you’re stuck at home and your favourite Zumba class is cancelled?
Whether it’s walking laps of the house while the kettle boils or parking far away from the supermarket entrance we’ve spoken to fitness experts to hear their simple and innovative ways to use what you’ve got to get your heart rate pumping when work-out morale is a little scarce.
Find a group that boosts your motivation
It’s no surprise to see that many previous gym-goers have found a flow with at-home workouts. Lisa Olona, a certified transformational mind and body coach, has found that “training at home can be just as effective, more private, and more convenient” for her clients, and shared with us why:
“You can workout at home with minimal equipment and focus primarily on bodyweight exercises. Another benefit from working out at home is it can be super simple and convenient to squeeze in a 30-minute killer workout then get back to your daily routine.
Lisa also recognises the struggle of staying motivated when you haven’t got the camaraderie and energy of others around you. As a remedy to this all too familiar problem, she suggests to:
“Plug into a group (Facebook coaching groups are awesome for this), find an accountability partner, and hire a coach that can give you structure. You won’t always feel motivated so the key is to remind yourself that you will push through those days when motivation is lacking.”
We’re feeling motivated already! *puts the Jaffa Cake box down*
Get creative with the furniture
It may be hard to believe but, see that simple chair lurking in the corner of your kitchen? A step-count assassin in hiding! According to a spokesperson for healthy nutrition company, Maximuscle, you should get creative with what’s around you:
“Safely using home furniture such as a bench, stool or a raised platform, you step up and down off the object, which can be a great way to target key muscle groups and get your heart rate up high which is key to burning fat.”
It also turns out that if you’re lucky enough to have stairs within your house, apartment or flat, it’s even easier to get your heart rate racing:
“Creating your own ‘stair’ climb will also bulk up your bones, control your weight and help you to burn calories.”
Set realistic goals and keep them visual
Lisa told us that sticking to your guns (your goals in this case) is a key consideration to give yourself a boost:
“A great way to get that extra push to keep going is to remain close to your goals. Set realistic goals and look at those goals daily. Adding visualization for 5-10 minutes will help tremendously as well.”
Walking is the key to easy at-home fitness
Now, it may seem obvious that ‘more walking = a higher step count’, but this simple movement that most of us have been practising since we were tots can be one of the most effective ways to exercise while gym doors remain closed.
We also spoke to Stuart Robert, a PT and nutritionist, as well as author of ‘Get Strong, Get Fit, Get Happy: A Life Manual for 40+’. He encouraged us to: “Walk first thing to get the lymph flowing. Walking in nature or the park improves mood. Keep track of the number of walks and celebrate milestones.”
He also suggested to “use your mobile’s pedometer to motivate you as the steps mount up.”
Be tactical and weave walking into daily routines
While we understand the benefits that come with such an overlooked activity, not all of us have time for an early morning walk or a weekend trek when you’re running after the kids and juggling a nine-to-five from home.
So, how do you find time to boost your step count when you’re a busy bee? It’s time to get inventive.
Jade Thomas, office manager at Pure Commercial Finance shared her sneaky step hacks:
“I tend to walk up and down while I’m waiting for something to be done, for example, waiting for the kettle to boil or waiting for my toast to cook. It doesn’t get a dramatic load of steps in but it’s certainly better than if I were just to stand there waiting around on my phone!”
If you’ve gone from the office to remote working like digital PR executive at Liberty Marketing, Emma Hull, you’ll relate to the struggle of being nearly glued to your desk!
“I like to ensure that I take regular breaks from my screen and do a few laps of the house or go up and down the stairs a few times during the working day.”
Our fitness expert, Stuart, has figured out a few other creative ways to integrate walking more:
- “Use a watering-can rather than a hose pipe
- Park far away from the supermarket entrance
- Do three laps of the room during the TV adverts”
Think smart, create habits
It’s something to celebrate if you’re smashing your step-count targets during the lockdown period, but it’s just as important to keep up the good work beyond restrictions and turn these short-term tactics into long-term habits.
We caught up with Leo Judkins, who is a qualified nutritionist and personal trainer, a strength and conditioning coach to the Gibraltar Rugby National team, as well as the founder of Start Habits. He explained:
“Your aim should be to stay slightly more active than normal. To create a habit, make this activity as easy as possible so you don’t require discipline. You could choose to replace the elevator for the stairs, get up off your chair every 30 minutes, take a basket instead of a trolley or walk slightly faster than normal.
According to a 2009 study published in the European Journal of Social Psychology, a new habit can take anywhere from 18 to 254 days to form, and an average of 66 days for a new behaviour to become automatic. We better get practising!
If you’re keen to up your steps and go one step further by doing it for a good cause, why not join in with the #Step2It challenge to raise money for Help for Heroes? Reach 10,000 daily steps over the next 30 days however you like – be it walk, run or even dance!
Looking for even more motivation to get stepping? Our family-friendly footwear offers a selection of comfy, affordable shoes that are ideal for every activity on your agenda.
