The global pandemic and its surrounding issues have made it much harder to get out of your house and spend time outdoors or at the gym. Many pre-COVID gym goers no longer have it in their routine to make it to the gym and create time in their schedule for a successful session of getting their heart rate up and burning calories, lifting weights, or just walking outdoors. If these gym fanatics and fitness freaks are having a hard time staying active during this time, what does that say about those who needed help getting motivated to go to the gym 8 months ago, before the extra obstacles stood in their way? Well, now more than ever may be the best time for people to make room for exercise in their weekly routines. Why you ask? Because finding ways to stay active at home will make room for fewer excuses- you can't say you don't have time to drive to the gym or can't leave your house because of the kids. If your workout routine was centered around getting active at home, what could you make as your excuse? :)

This is ultimately what helped me to stay consistently active for the past 3 years. Once I started working from home, I realized it was up to me to make the most of my time and create an exercise routine that was as efficient as possible. Whether you prefer cardio, lifting weights, or HIIT workouts, you can do all of these things at home.

Below we detail some of the easiest ways to stay fit and active at home:

1. Go for a walk or run outside: Going outside and getting fresh air while being active is a different experience as compared to indoors because it stimulates your mind and body connection, as well as your connection with nature. Studies have proven that outdoor activities lift your mood and lower anxiety, not to mention its effects on older folks who feel stuck in their current health status, and children who are inside and on tablets/phones/etc. for a majority of the day (especially when they are doing school at home on a laptop.) The best way to stay consistent with walking or running outside is to create a plan for the week ahead of time. If you are a walker, map out a different route to take every day- this will keep it interesting and easier to stay motivated. If you are a runner, you can set goals for specific lengths you'd like to reach. Like 10 miles in total for the week, or a 5k every day, for example. During the coronavirus, make sure you are following state guidelines of protecting yourself and others while you are in public. This includes running or walking, too.

2. Bodyweight workouts: You don't need extra weight to get in a workout when you can use your own bodyweight instead! This is a great option for people who want to get into lifting weights but don't want to invest in their own weights before giving it a shot. Some examples of bodyweight exercises include pushups, leg raises, squats, jumping lunges, burpees, and more. Another form of bodyweight exercise is called HIIT training. HIIT stands for High Intensity Interval Training and is a form of cardio because it keeps your heart rate up during your workout (cardio=cardiovascular exercise, which is basically any exercise that keeps your heart rate up while you are doing it. This means that even weight lifting can be a form of "cardio".)

a. HIIT workout routine: Here is an example of a routine you can follow for a beginner's HIIT experience. After this you should feel your heart rate high and your blood flowing! It will only take a few minutes which is convenient if you have a busy day.

i. Round 1: Burpees for 20 seconds, rest for 10 seconds, jumping jacks for 20 seconds, rest for 10 seconds.

ii. Round 2: Pushups for 20 seconds, rest for 10 seconds, mountain climbers for 20 seconds, rest for 10.

iii. Round 3: Plank for 30 seconds, rest for 10 seconds, high knees for 30 seconds, rest for 10 seconds.

iv. Round 4: Squat for 20 seconds, jumping squats for 20 seconds, rest for 10 seconds, wall sit for 20 seconds.

3. Follow along to online classes offered by your local gym or a special gym you might have been wanting to try out. Chances are, any gym has a great deal going on for their virtual classes- this is a way for them to get new patrons as well as those willing to eventually be personally trained by them. Whether you decide to go that route down the line is your choice, but doing an online class can't hurt. Whether it's spinning, pilates, or yoga that piques your interest, you can easily find a class by searching for one online. There are different variations of yoga, pilates, and spinning which usually correlate to your level of fitness.

In conclusion, there are tons of ways to stay healthy without access to a gym. Think about the endless possibilities that aren't even listed above. Something to remember is everyone is different which means something that works for you might not work for your sister or friend. So, don't get discouraged if you just don't feel like doing that Pilates class with your roommate. Find something that is easy for you to get yourself motivated for and stick with it. Consistency is more important than variation when you are first creating a routine. If you're currently not working out at all, try to add in a day or two every week and see how that goes. There's no need to over-extend yourself when that leads to burning out. Just like with diets, you can't restrict yourself in extreme amounts and expect to keep it consistent. Ease yourself into your new lifestyle so it can be an integral part of your life for years to come. That may sound miserable now, but getting active does so much for your body and even more for your mind and mental health.