​​​​​​​With the gyms closed under Los Angeles County’s Safer-At-Home measures, it can sometimes feel difficult to find ways to workout. Here are a few exercise ideas that are perfect for staying active at home in Beverly Hills
Maintaining a routine of physical activity is not only beneficial to the body but also to the mind. During this time of uncertainty, it is more important than ever to prioritize your mental health, and exercise is an excellent tool for self-care. Here are seven ideas for workouts that will help incorporate exercise into your shelter-in-place habits.
​​​​​​​Yoga
For centuries, yoga has been a favorite form of exercise that connects the mind, body, and spirit. Yoga has likely been practiced for over 3,000 years, so there has been plenty of time to study the multitude of benefits it provides both on and off the mat. Even when practiced once a week, yoga can help increase flexibility, balance, cardiovascular and pulmonary health, and muscle strength. Regardless of skill level or prior yoga experience, yoga is an excellent addition to your quarantine fitness routine because it is easily adaptable for beginners and can become increasingly more strenuous with advanced movements as you progress. Additionally, yoga has a plethora of mental health benefits. Practicing yoga can help manage stress levels, which can often improve sleep habits, reduce body aches and pains, and improve concentration. Yoga can decrease anxiety by creating a sense of calmness, and its focus on breathing techniques is grounding since it helps yoga students stay present in the moment. Relaxing the mind while exercising your body is especially important during this time, so yoga is an excellent workout option during quarantine.
​​​​​​​Pilates
Much like yoga, Pilates prioritizes movements that strengthen core muscles, which promotes improved balance, posture, and stability. However, Pilates is a much younger practice than yoga, having originated as a physical therapy technique during World War I for soldiers in rehabilitation. Because of this, Pilates often utilizes subtle movements that can be beneficial for older adults with limited mobility. Popular Pilates techniques fall under three primary categories: mat Pilates, reformer Pilates, and classical Pilates. Mat Pilates performs exercises on a yoga mat and focuses on core exercises, which can be beneficial for anyone experiencing back pain. Reformer Pilates, also occasionally referred to as apparatus Pilates, uses a reformer machine, which adds intensity to the workout. Classical Pilates incorporates both mat and reformer exercises and follows techniques traditionally used by Joseph Pilates, who created the Pilates workout in the 1920s. Fortunately, online resources for Pilates are plentiful, which can be useful if you’re missing out on your weekly classes due to gym closures. Try a lesson from Blogilates, led by group fitness instructor and certified Pilates mat and reformer teacher Cassey Ho.
​​​​​​​Walking
Walking is a tried-and-true method of exercise that is simple, straightforward, and inexpensive. It can also be easily adapted to current safety mandates, including wearing a mask to prevent the spread of germs and keeping a minimum of six feet of distance between you and other walkers. If you’re looking for a companion, try dog walking, or if you don’t feel comfortable walking outdoors during this time, consider walking around the backyard. Walking has been proven to help strengthen muscles and bones, reduce the risk for potentially life-threatening illnesses such as heart disease and stroke, and can be an important tool for managing chronic health issues such as high cholesterol, hypertension, and diabetes. Try walking through Beverly Gardens Park or Will Rogers Memorial Park for a dose of nature that can help reduce blood pressure and muscle tension. If you can’t dedicate an hour to walking around the block—while maintaining proper social distancing, of course—try adding a five-minute walking break every hour to your work from home routine. Walking to and from the store while picking up groceries is also a simple way to incorporate walking into your lifestyle, which can benefit your health both during quarantine and once we’re back to business as usual.
​​​​​​​Jogging and Running
Compared to walking, jogging or running is an excellent way to increase intensity in a workout if you’re craving something more difficult. Jogging picks up the pace from walking, helping burn nearly twice as many calories as a brisk walk. If you’re interested in getting started, consider following a running program such as Couch to 5K to help inspire your weekly runs. This program incorporates both walking and running intervals while increasing intensity over several weeks as your body gains strength and stamina. If you’re looking to lose weight, running is more effective at burning calories than walking and could be a good option if you’re looking for a more strenuous cardio exercise. Plus, jogging and running can help reduce insulin resistance—which is a precursor to diabetes—help improve flexibility and decrease stress. This exercise can be done nearly anywhere, and whether you choose to jog outside or at home on the treadmill, running can be an excellent asset to your fitness routine.
​​​​​​​Cycling
Navigating Beverly Hills’ beautiful streets on bicycle can double as an excellent form of exercise during this quarantine. Cycling solo, rather than with a group of other cyclers, ensures that you maintain proper distance from others. Cycling activates every major muscle group so you’ll experience a full-body workout. This low impact activity is not weight-bearing, which helps prevent some potential injuries that are typically seen with other cardio activities such as running. Plus, studies have shown that increased aerobic exercise, including cycling, can boost the immune system and strengthen the respiratory system. Cycling can also be done indoors with the use of a stationary bike, which is a great option for getting your heart racing without facing the afternoon heat of Southern California. As always, with outdoor cycling, be sure to follow all traffic laws and wear protective gear to minimize the risk of injury.
​​​​​​​Dance
For a blast of cardio that can improve your mood and your rhythm, try dancing! Turn up your favorite playlist and get grooving. It doesn’t matter where you dance (or how well)—this full-body workout will get your blood pumping and your muscles working, which is especially important during quarantine when everyone is likely spending more time than average sitting down. Dance can be adapted to meet your physical needs, easily becoming low impact or taking stress off a previous injury. This type of exercise is great for anyone—from children to the elderly—and has a plethora of health benefits such as improving cognitive performance as well as both balance and strength. If you need a little more guidance, try a dance cardio workout. These routines can be found online from resources like Megan Roup, POPSUGAR, and more. These cardio routines typically last thirty minutes to an hour and will teach you choreography as you go so that you won’t miss a beat!
​​​​​​​Weight Lifting
Anaerobic exercise is an important part of improving overall fitness. While aerobic exercises such as cardio workouts can increase stamina, strengthen your heart, and activate your immune system, anaerobic exercises contribute to bone strength and muscle development. In addition to adding muscle mass, weight lifting has been shown to improve posture, sleep habits, and potentially lower inflammation. Don’t let restricted access to weight machines that you might have at the gym discourage you. Weight lifting can be done at home with minimal to no equipment. Using free weights like dumbbells, kettlebells, and medicine balls in your workout will help build lean muscle mass. Some popular free weight exercises include the single arm row, shoulder press, and deadlift. Another way to add weight to your exercises is by utilizing resistance bands. These elastic bands don’t require gravity to provide resistance, making them ideal for exercises that work horizontally rather than vertically, such as stationary rows, horizontal pulls, and wood chops. If you don’t have free weights or resistance bands available at home but are looking for increased intensity, get creative with your weights. Sandbags, books, and water bottles are perfect makeshift weights to add to your workout. Otherwise, consider focusing on bodyweight exercises. Despite not using equipment, bodyweight exercises have proven to be an effective mode of exercise, with evidence of decreasing body fat while increasing muscle mass. Recognizable bodyweight exercises include push-ups, pull-ups, sit-ups, and burpees. You can do these exercises anywhere, whether in your living room, your backyard, or the park. Plus, bodyweight exercises can be an excellent tool for honing your technique without adding weight.
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