Getting Fit This Spring: 5 Exercises You Can Do at Home

As we come out of a long winter where the pandemic forced gyms and fitness centers to close, and staying cooped up at home became the norm, more than a few of us are ready to stretch our legs this spring. If your fitness journey has gotten sidetracked, don’t worry. Now is the perfect time to start exercising again. 

With even more rainy days likely to come in the weeks ahead, and the pandemic still a significant concern for gym operations around the Sacramento area, it’s time to get creative. Here are plenty of ways for you to stay active, even while staying home.

1. Yoga

There’s no better way to introduce a healthy dose of relaxation while also giving your body a much-needed stretch than yoga. With plenty of physical and mental health benefits, yoga is one of the best exercises you can do at home. It helps increase flexibility and muscle strength, improve respiratory function, maintain a healthy weight, relieve stress, and more.

Yoga doesn’t require any equipment either. A mat and a peaceful environment are all you need for a relaxing yoga session on a quiet afternoon. You can also find many instructional videos online, whether you’re a beginner or a practiced yoga pro.

2. Zumba

If you’re looking for a fun way to break a sweat, dancing or Zumba is the way to go. Much like yoga, Zumba is also a full-body workout that doesn’t need specialized equipment. Just crank up the volume of your favorite dance music, and you’re good to go. It can even be a fun bonding activity for the whole family.

Regardless of your fitness level, Zumba is an ideal exercise if your goal is to lose weight. Since you can scale the intensity, it’s easier to go at your own pace. An hour of mid-high intensity Zumba class will let you burn between 300 and 900 calories. Two or three Zumba sessions per week paired with a balanced diet will help you work towards a healthier weight in no time.

3. Full Bodyweight Workout

Weight training is still one of the best types of workouts you can do, but lifting weights may not be viable if you don’t have access to a gym. One great alternative to that, though, is a full home bodyweight workout. While some bodyweight exercises require equipment like bands and harnesses, the majority of them don’t. Whether it’s push-ups, squats, crunches, planks, and more, bodyweight training is a great way to burn fat while improving cardiovascular endurance and muscle strength. 

The massive range of possible bodyweight workouts also means you can bring plenty of variety to your routine. Online resources like Self and Sports Fitness Advisor are good starting points when it comes to exploring the breadth of bodyweight workouts.

Being forced indoors and not having access to a gym aren’t an excuse to stay sedentary. Your body alone is already a good piece of workout equipment in itself.

4. Running

Running and walking are two of the best exercises for weight loss and endurance building. So if you have a treadmill at home or can find time for a socially distanced walk through your neighborhood or local park, try to go for a run or a walk as often as you can. 

One mile of running already burns around 65-100 calories, and running a minimum of five miles per day can help you lose at least a pound per week. Make running and walking a habit, especially as the weather gets nicer. Whether it’s on a treadmill or outdoors, running and walking bring long-term health benefits.

5. Improvised Weight Training

Weight lifting is ideal for muscle and strength building, but not many people have weights and other gym equipment lying around at home. If you want to continue lifting weights even on days when it’s not possible to go to the gym, a little bit of creativity and imagination can go a long way. 

Empty water bottles filled with sand or water make for great makeshift weights. Attach two 10 liter bottles at either end of a bar, and you’ll have yourself a 45-pound barbell. Just be extra careful when lifting makeshift weights and keep in mind that they may not be as well-built as commercially made gym equipment. Nonetheless, it’s still an excellent, yet cheap and sustainable, way to stay fit and active while at home. 

It All Starts With Your Mindset

The hardest part of any fitness journey is getting started. Finding the drive and motivation, especially in less than ideal situations, is no easy feat. As tempting as it is to curl up under the sheets, doing so won’t do your health and well-being any good. 

Using the pandemic, rainy days, or anything else as an excuse to put off your fitness goals will only negatively affect your health. The longer you stay inactive, the harder it will be to get back on track, so set your mind on your goal and don’t let anything distract you from becoming fitter and healthier this year.