Renae Diggles

March 30, 2020

At-Home Workouts That Are Safe and Effective

Renae Diggles

March 30, 2020

At a time when many of us are spending a significant amount of time at home, exercise is important, perhaps even more so than before. As many of us know, keeping ourselves fit and healthy is good for both the mind and body. With travel restrictions in place, getting to your normal fitness class, or joining your weekly walking group may just become unattainable. But solo workouts aren’t always easy. Motivation can be low without a group of people around you. Plus, the lack of routine can lead to long breaks between exercises. Luckily, with a little preparation, you can create at-home workouts to ensure a safe, and effective plan right in your own home, or garden!

Create a Dedicated Area

Space is vital for at-home workouts. You don’t need furniture or ornaments getting in your way and becoming a potential injury hazard as you try to exercise to the best of your ability. Now, not many of us have a dedicated workout room. Try to find a space where furniture is able to move around to make space. There is no need to hurt yourself by moving a heavy dining room table or couch. Once you’ve chosen a room, or space in your garden, clear it with sufficient space for an exercise mat and a wide range of movement. 

Wear Appropriate Workout Gear

It might be the easy option to grab your joggers and slip on a pair of shorts and hope for the best. But, appropriate workout gear is essential to avoid injury and ensure comfortable movement. Choose loose activewear that allows you to take long steps or big bends. That way you won’t have constrictions on your movements or your blood flow for that matter! Then, it’s worthwhile investing in a pair of quality sneakers to match the type of activity you’re doing. Features to look out for include adequate heel support, soles that have a quality grip, a cushioned arch, and a fit that allows your toes enough room to move.

Don’t Forget to Warm Up and Cool Down

Warming up is essential to avoiding injury. While it’s tempting to get up and start your routine immediately, your muscles need the time to activate. This ensures they are ready for whatever exercise you decide to put them through. According to Anytime Fitness, “Warming up will wake up your body’s cardiovascular system by raising your body temperature and increasing the blood flowing to your muscles.” As for cooling down, this is the time to stretch your muscles while they are warm to let them know it’s time to relax and reduce any stiffness the following day.

Choose Age-appropriate Exercises From a Reputable Source

At-home workouts mean you get to choose the type of exercise for the day. That being said, consider your age (as well as any current ailments). Choose a routine that will suit your needs and, importantly, one that has been curated by a professional. The over 50’s stage is not one for daring, fitness experimentation. But you should be doing exercises that effectively keep you active. Focus on strength, balance, and flexibility to maintain muscle mass, and prevent future falls. If you’re looking for a bit of inspiration, fitness experts have published simple videos on youtube to get you going. If you’re still unsure where to start, consult your GP or a physiotherapist. They’ll guide you to help you curate your very own workout.Home workouts can be hugely beneficial to the maintenance of your mental and physical wellbeing, even healthy ageing, but they can be tricky if you don’t know where to start and don’t want to risk an injury. With a spacious area in place and wearing the appropriate gear, workouts are safer. By ensuring your professionally sourced warm-ups and cool-downs are completed, working out from home can be

highly effective. Remember to take it slow. Steady progress will allow your body to adjust and improve. Before you know it you’ll be on track with a regular routine perfectly suited to you.

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