In Brooklyn, I used to walk for over an hour each day with a baby on my back. Our daycare was two miles away and due to the crowded, narrow NY sidewalks, strollers could present significant challenges to getting to a destination. Walking is my preferred mode of transportation, so I capitalized on that preference and walking became a means to get to and from daycare and a daily workout.
Now with the recommended self-quarantine due to COVID-19, we need to find ways to incorporate movements and exercise into home life not only for our health, but also for our sanity! Below are some simple suggestions to add a little movement into your home life:
Try doing various everyday activities on one leg. You can start with things like brushing your teeth or washing your hands (for 20 seconds!) and progress to doing the dishes (lots of reaching and rotation) or cooking on one leg.
Plan a pre-meal one-minute routine. For example, 15 push-ups and 15 squats before every meal, including snacks! Depending on how often you eat, you could be doing quite a few push-ups in a day :)
Take all of your calls on the move, whether that’s walking around the house or around the block. Make it a habit; although if you find yourself out of breath on a business call, you may want to start small. Simply stand up for a bit, then sit down ;)
Have a baby or young child in the house? Use them as your weight/resistance by picking them up, holding them, then sitting in a chair and standing back up. How many can you do? For more of a challenge, get on the floor with them resting on your chest, and do sit ups.
Note: If your child is over the age of 4 this may be a bit of a challenge. 2nd note: Feel free to substitute any household object you can safely hold for the child.
Upper body- Tub dips
The bathtub is a perfect height for triceps dips. Try doing a set of dips before each shower or bath.
Note: You can also do these on a chair. 2nd note: Please don’t do these if you have any shoulder problems.
Lower body- desk chair-rolling
If you find yourself spending a lot of time in a desk chair with wheels, you may want to take walking breaks, or wheeling breaks! Use your legs to move you around where you need to go, while seated in the chair. You’ll be pleasantly surprised with the hamstring burn!
I recommend to everyone to make it a daily habit to get down and up from the floor. It’s a good idea to maintain this skill throughout your life since you never know when you’ll need it. For those who have an easier time doing this, try it without the use of your arms. Then find 3 different ways to get up and down without the hands or arms to help.
Enjoy, and feel free to add any of your own!