Thanks to the Covid-19 pandemic, more and more people find themselves working from home. At the same time, many local businesses, including gyms and fitness centres, have temporarily closed their doors, creating a situation where people may become less active than they normally are.

While self-isolation measures are necessary, our bodies and minds still need exercise to function well, prevent weight gain and keep positive spirits up throughout these challenging times.

We were joined in one of our previous webinars by Michael Adu, founder of Stress-Free Fitness. Michael has shared some effective exercises and tips which we can all follow in the comfort of our own home. Grab your notepad, a pen and read on for an insiders scoop.

Question: How often should someone look to work out at home in order to maintain a decent standard of fitness?

Answer: As a general rule of thumb, aim to get in at least 30-minutes of moderate exercise into your daily routine. However, if you have higher fitness goals, i.e. weight loss, etc. aim for at least 60-minutes of moderate exercise in a day.

Question: What are some simple exercises you can do from home that address cardio?

Answer: One position movements are great! For example, star jumps, high knees, toe taps, etc. If you want to take things to the next level, burpees are a great full-body burner. Push through the initial pain – your body will thank you.

Question: What are some simple exercises you can do from home that address strength?

Answer: It’s hugely important to aim to his all four core areas — one push (press ups), one pull (resistance bands), one compound (replication of dead-lift using resistance bands), and one core (planking). The goal with this is to keep it simple – all of these exercises are hugely effective if done properly.

Question: What are some simple exercises you can do from home that address flexibility?

Answer: It’s important to address your hips and lower back due to the fact that at home in quarantine, there’s an increased amount of sitting. Online yoga videos via YouTube are great! All you need is ten minutes – no excuses.

Question: Lots of PTs/gyms doing the online workouts. Your experience doing this?

Answer: Be careful and selective in terms of online content that you watch and follow as not everyone knows what they are doing. It’s important to use a credible source. With this being said, online workouts are great and highly recommend.