Staying fit at home

There is no doubt that our daily lives of work, school and socialization have changed over the last week. While we are adapting to a "new normal," experts share that it is important to create a routine by identifying priorities and having a daily schedule in order to stay focused and be productive. Being successful at home can be a challenge for some as it is easy to become complacent, especially with exercise. But it is important to remember that daily exercise increases endorphins and can help reduce stress levels.

There are some challenges when it comes to exercising at home: limited space and equipment, distractions, ineffective or boring exercise programs and lack of motivation. Most importantly, don't focus on what you don't have. Instead, learn to work with what you have. You don't need a lot of space or even equipment in order to get an effective workout. Look around the house and use what you have - stairs, towels, chairs, tables, paper plates, cans of soup or jugs of water.

Ensure success by having a designated time and space for your workout. If you are limited on space, move some furniture around or take your workout outside. When you are creating your schedule, set aside a specific amount of time for a workout. If you have a house full of family members, it may be best to have several shorter increments for exercise throughout the day instead of one long block of time.

It is easy to get distracted by other things like e-mail, texts, phone calls, chores or TV shows. Be sure to set boundaries in order to give your full attention to your workout. Turn off your phone, let your family and friends know you are not available during this time, and know that it's OK to let your dirty dishes or unfolded laundry sit a little bit longer.

Many of us find motivation when we are with others. If you can, exercise with those in your household or set up a video workout with a friend. There are so many free apps that allow you to join community challenges or social media groups for guidance and support. The internet is a great resource for exercise programs from beginners to the most advanced. And now, many programs that previously required payment or a membership are providing free access to their workouts.

When you are creating your workout routine be sure to include cardio, strength and stretching. Total body workouts seem to be the most effective approach for those limited on time. You can never go wrong with functional exercises like squats, pushups, planks, lunges, wall sits, knee-ups, jumping jacks, and step-ups. Try three rounds with a descending repetition scheme, performing 15 reps the first round for each exercise, 12 reps the second round and 10 reps the third round. If you are used to lifting heavy, change your focus to higher reps with the lighter weight you have. It will challenge your muscles in a much different way.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.