home workout Archives - London Drugs Blog

Sometimes, trying to workout out at home is hard, especially when you’re surrounded by comfortable couches, your cozy bed, and a TV tempting you with all your favourite shows. But with many people not feeling safe to head to the gym, or unable to go due to local health restrictions, your home can be a great alternative to get fit. We’ve compiled some tips to help you get motivated and transform your home into your personal fitness space.

1.) Designate A Space
Don’t let the size of your available space fool you! You’d be surprised at how good of a workout you can achieve, even with the smallest of spaces. Your bedroom, your living room, or even a hallway can be enough for a good old sweat session. If you are wanting to use another room to exercise in, move furniture around to make space. The key is making sure that you have a designated spot for all of your fitness equipment. This can be under the couch, or even in a corner of the room. You can even get yourself some storage crates, a decorative trunk, or furniture that doubles as storage your for weights, resistance bands, foam rollers, yoga mat, kettle bells, or other fitness accessories you may have. This is a great way to ensure your fitness gear is easily accessible for you, any time you want to work out. If your place is just too small for storing any fitness equipment, it’s time to get creative. Soup cans make great substitutes for dumbells, a laundry detergent jug can be used as a kettle bell, and you can use a sturdy chair, coffee table or even the edge of your couch to do dips.

TIP: If you can, plan your workout space near a window, so that you can open it for fresh air if you get too hot or the room starts to feel stuffy. You can also consider using an air purifier.

2.) Plan Ahead
After you’ve created a designated space for you to workout in, plan your workout schedule ahead of time. This can be marking it on your calendar, setting reminders in your phone, or even getting a white board for your kitchen and plotting it out on there. Whether you’re starting off with 2 days a week or want to work out 5 days a week, having a calendar to plan ahead will help you stay consistent, have goals to work towards, and make fitness a priority. It can also help you keep track of what kinds of workouts your are doing and when to switch it up. Plus, nothing is more satisfying than crossing off your completed workout in your calendar!

TIP: If possible, work out first thing in the morning, so that it is over and done with, before your other daily responsibilities get in the way. If finding a solid time slot is tricky, you can always break it up into smaller chunks. Two 15-minute workouts or even three 10-minute workouts can be just as effective as one 30-minute exercise routine!

3.) Get into the Zone
Get pumped and in the mood by creating a playlist of all your favourite songs to listen to as you workout. Portable bluetooth speakers are a great piece of equipment to use, as they can be taken anywhere. Changing into workout clothes is also a way to help you get into the fitness mindset. As well, remove all potential distractions. Turn off your TV, put your phone on silent, and let people living with you know you are about to begin your exercise routine – or better yet, ask them to work out with you! You can even FaceTime or Zoom with friends and family for a virtual workout session. Sometimes, having a friend or family member to do it together with can be the push you need to get started.

TIP: If none of these things help you to get into the zone, turn on your TV and use the commercials to squeeze in a workout. Try doing as many dumbbell reps, squats, burpees, etc. as you can until the commercial break ends. Then try to beat your record at the next one.

We hope you’ve found these tips helpful. If you find that you enjoy working out at home, and want to look at incorporating it long-term into your lifestyle, you can also look at investing in exercise equipment like an exercise bike. If you enjoy the outdoors, read this blog on taking your workout outside in chillier weather. Not going to the gym doesn’t mean you have to stop your fitness routine. With some motivation, planning, and a little creativity, you can ensure you never miss a workout!

Remember: Always talk to your doctor before beginning any exercise program. Consult with your healthcare professional to design an exercise routine that’s right for you. If you experience any pain or difficulty with exercise, stop and consult your healthcare provider.

Working out at home has obvious advantages. You can listen to whatever music you like, the equipment isn’t covered in other people’s germs, and there are no lineups for the showers. But there are obstacles, too: distractions from the kids, the phone, the dog, the Internet, and/or the dirty kitchen counters can all seem unavoidable when it’s time to work out. We get it—that’s why we’ve got some real tips for real people who want to get fit but would rather not schlep to the gym.

1. Schedule it in

You schedule important phone calls, appointments and events, right? Well, good health is also important, and sometimes the only way you can ensure that you’ll work out is if you block it off in your calendar. If you use a calendar app, set a reminder or two ahead of time to get yourself psyched up. Make an appointment with yourself and commit to feeling good.

If you honestly just can’t fit a workout into your already over-scheduled life, you may have some extra time that you forgot about…in the morning. Experts say that people’s motivation and drive is at a maximum in the morning, and willpower wanes as the day wears on. And that’s not the only reason to become an early fitness bird—if you wait until later in the day, it’s a lot more likely that things will pop up and get in the way of working out. Yes, watching one more episode on Netflix after the kids go to bed is relaxing, but hitting that morning workout the next day instead will have longer-lasting benefits.

Still don’t think you have time to workout at home? Sneak it in while you’re cleaning the house!

2. Perfect your space

You don’t need a ton of space to get a good workout; you only really need an area about the size of a yoga mat. Working out indoors can get warm, so make your space near a window for a cool breeze, or add a fan in the corner. Make sure there’s a music source nearby with a good Bluetooth speaker to keep you pumped up. Don’t forget to sweep or vacuum the floor—nobody wants to do push-ups over dog hair and toast crumbs.

3. Get the gear

Loads of fancy equipment isn’t required to get fit at home. In fact, bodyweight-only workouts like yoga and pilates are a great way to stay fit. All you really need is a yoga mat to give you some comfort and stability on the floor. If you do want a few props to take your workout up a notch, you don’t need a whole gym’s worth of stuff. Some dumbbells, resistance bands, a skipping rope or a couple of kettlebells should do the trick, depending on your fitness goals.

4. Get dressed

It may sound shallow, but having the right outfit can make a big difference with your fitness motivation. Sure, you can work out in your stained sweatpants and an old Fun Run t-shirt from 2006, but they may not be your best choice. Technical apparel that fits right, wicks away sweat and looks good will help you feel great while working out.

Most importantly, make sure you have a pair of supportive shoes that you can wear indoors. Shoes designed for running are a good choice if you’re going to be dabbling in different kinds of workouts. Take the time get professionally fitted for your foot type and size. Your feet and joints will thank you.

5. Find a coach

You’re probably not going to hire an actual trainer for working out at home (but kudos to you if you do!), so an outside source for motivation, goals and workout ideas can really come in handy.

Say hello to your new workout buddy—YouTube. There are literally thousands and thousands of workout videos and channels on YouTube dedicated to helping you get fit. Whether you’re into yoga, pilates, Zumba, bellydancing, high-intensity interval training, hip-hop tabata, cardio or Prancercise, there’s something out there for you. Just be sure to check out the video first before you dive in—it may not be right for you. Recommendations from your fittest friends is a good place to start.

If you’d rather not dive into the wilds of YouTube, there is also a huge selection of great workout apps for your mobile device. Not only will you get tips for exercises and routines, some apps can also track your progress and even remind you when to workout. There are a lot to choose from, free and paid, so here are a few popular suggestions to get you started.

Fitness DVDs are also helpful to have in your fitness arsenal. Having your own DVD library can save you the trouble of searching the internet or fiddling with your device—just pop your favourite into the DVD player or laptop, and you’re good to go. If you’re not ready to commit, you can also check out the selection at your local library.

Pets also make great home fitness coaches.

6. Start slow…but keep going

If you’re a beginner or coming back after a long break, aim for 30 minutes of cardiovascular exercise (something that elevates your heart rate and breathing) at least three times a week, and 20 to 30 minutes of strength training (resistance exercises with weights, bodyweight or bands) three times a week. Don’t worry, that’s not six separate workouts per week; you can combine strength and cardio in to one workout session if you like. Be sure your strength workout covers all major muscle groups: upper body, lower body, abdominals and back.

No matter what type of exercise you do, start slowly and gradually increase your workout time and intensity. Doing too much to start can lead to soreness, fatigue and even injury, and you likely won’t continue.

7. Find your thing

One of the best ways to kill motivation is with boredom. Working out doesn’t have to be a chore! If you’ve chosen a workout routine that you dread everyday, it’s time to switch it up. Pilates got you yawning? Try a spicy Zumba workout. Tired of being trapped inside? Go for a walk/run! HIIT too bouncy? Pop in a yoga video. Luckily, there are almost as many ways to stay fit as there are types of people who want to get fit.

Do you have any tips for real people who are trying to stay motivated to work out? Post them in the comments!

3 Tips for Working Out at Home