5 tips for keeping the momentum going when working out at home

  • In this Tuesday, March 17, 2020 photo, dance instructor Lola Jaramillo records a Zumba and exercise lesson in Washington, that will be uploaded in the social media accounts of Vida Senior Center, a nonprofit that serves Washington’s older Hispanic community. (AP Photo/Federica Narancio) Federica Narancio

  • In this March 21, 2020 photo, Egyptian 31 year-old fitness coach Youssef Sameh goes live on Facebook with his mobile phone, as he does a workout for his clients and followers who are working out from home due to the coronavirus outbreak, in Cairo, Egypt. Since early March, the government has shuttered schools, mosques, churches and archaeological sites, and ordered restaurants, coffee shops, malls and gyms to close to encourage people to stay home and slow the virus' spread. A night time curfew is in place. (AP Photo/Nariman El-Mofty) Nariman El-Mofty

  • Alexis Garrod, CrossFit Potrero Hill partner and head coach, demonstrates an exercise to participants last week while instructing a class over Zoom in an empty gym, which closed for shelter-in-place orders over COVID-19 concerns, in San Francisco. AP — Jeff Chiu

From Mayo Clinic News Network
Published: 4/27/2020 4:52:46 PM

ROCHESTER, Minn. — Home workouts have become popular again as people stay at home during the COVID-19 pandemic. You can hop on a bike, perform some yoga, jump rope or follow fitness trainers who lead workouts online.

“People have been trying to find normalcy,” said Jennifer Noiles, Exos performance director at Mayo Clinic Orthopedic and Sports Medicine in Rochester. “During times of stress, structure is key. Give back to yourself through movement, nourishment and exercise.”

Noiles encourages you to take a thoughtful, progressive approach to exercise so your sessions don’t just become a string of random workouts.

Success needs a road map, she said.

Noiles offers these tips for keeping the progress and momentum in your workouts:

1. Stack your habits

For example, if the kids are up at 6:30 a.m. each morning, get in a 30-minute workout before they’re up.

If your work team has a daily conference call at noon, set some goals that you want to accomplish right before, during or after that call. Perhaps you aim to finish drinking your glass of water by the time the meeting is over.

2. Have a defined space for your workout session

Not everyone has a separate room to dedicate to a home gym.

Consider creating a space in the basement or your garage.

3. Tailor the workout to your abilities

You may be new to exercise. Or you may be coming back after recovering from injury. Or you may be an elite athlete. Choose workouts suited to your situation.

4. Rely on a knowledgeable expert

This will help take the guesswork out of your fitness and wellness program. Mayo Clinic Orthopedic and Sports Medicine and Exos have a free eight-week workout program that incorporates strength training and wellness and nutrition tips for all ages and abilities.

5. Rethink what success means

Before the pandemic, you might have judged yourself by how much weight you lifted or meters you rowed. Now your goal could be creating new fitness habits in this new environment.

“To create a habit that you’ll be successful at, it needs to be easy, obvious and something you’ll enjoy,” Noiles said.

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