You have received an official order to work remotely. It sounds serious. Is this new to you because you've "always" worked in an office, and your daily commute to work also motivates you to visit the gym? It's fantastic that physical activity plays such a big role in your life. During the COVID-19 pandemic caused by the coronavirus and the necessary social isolation, nothing has to change when it comes to regular workouts. Here's how to make it work. Working from home is a challenge not only for your mind, which is suddenly distracted by a thousand household tasks, but also for your body. Let's be honest, when working remotely, you’re not always sitting in a comfortable, "office" position. You also don’t always have the right setup for it. Who among us has a professional desk and chair at home? Let the first one throw a pen! Your muscles suffer from this lack of comfort, and they need attention and care now more than ever. Take care of yourself and exercise at home. It's easier than you think.
Home Workouts - Where to Start?
First, designate the space where you will be exercising. It should be large enough to fit an exercise mat. It should also "accommodate" the range of exercises you plan to do — Lunges, jumping jacks, arm swings, and other exercises involving both upper and lower limbs require at least two to three meters of space around you. You don’t want to bump into the edge of the table, catch on the rug’s border, or snag the chandelier. Do you already know where you’ll be training? Great! The next step is your workout outfit and accessories.
If you regularly work out at your local gym, use the same clothes for home workouts that you wear at the gym. Just starting your fitness journey? One thing is certain — don’t train in regular sweatpants and barefoot. Appropriate clothing and footwear support the movements performed during training. It's not a matter of vanity, but of preventing injuries. If you can't afford to buy a complete outfit right now, focus on shoes, which are the foundation of your wardrobe. Training shoes don't have to be expensive. The most important thing is that they provide proper cushioning and support for your foot during workouts. It's worth hunting for good sports shoes during seasonal sales. Brands like adidas, Nike, Puma, and Under Armour often offer very attractive discounts then. Such shoes will truly serve you well for many years.
Another matter is training accessories. Home workouts are incomplete without an exercise mat. Why? Training on panels, carpet, or a towel won't help your muscles. On the contrary, it can be quite dangerous for them. A mat is essential. The cheapest ones can be found for around 10-20 złoty in sports stores. DecathlonIf, while putting together your "training kit," you want to buy a mat that will also please your eye — you can find beautiful mats in the offerings of brands like Miamiko, adidas by Stella McCartney, Spokey, and Carpatree. A comfortable workout outfit and a mat are all you need to start your home training journey. Let's now move on to answering the question — what and how to exercise?
Training at the computer. Which workout program should you choose?
We live in an age of unlimited possibilities. Many services are already available online, and physical activity is no different. When choosing a home workout, you can exercise in many different ways. One of them will surely suit your taste. Do you have a laptop and internet access? The gateway to a training paradise is wide open for you! Just open your web browser and go to the popular site YouTube.com. It's a treasure trove of motivational, educational, beauty, gossip, and workout content. You can find thousands of free workouts on YouTube.com — from full-body routines to those focusing on specific muscle groups. You can also choose from different types of exercises — here you will find aerobics, yoga, pilates, crossfit, tabata, zumba, and many, many moreAre you thrilled with this range of possibilities? Think about which workout you feel like doing and browse the videos.
When training with YouTube.com, there is one important issue left to discuss. Home workouts are meant to promote health and improve well-being — and you can achieve this by training exclusively with professionals. Learn to recognize them. Many online fitness celebrities have profiles on Facebook and Instagram. Some even have their own websites. Before you start exercising, do thorough research on the trainer you choose. For example, take the YouTube channel "Codziennie Fit" run by Marta Henning. The trainer offers dozens of free workout videos and related content about diet and sportswear. From Marta's website, we learn that she studied at the Academy of Physical Education and trained in athletics competitively for years. So, she is well-prepared to design training programs. Team Choda or Team Lewa? Almost every one of us has heard of Ewa Chodakowska and Anna Lewandowska. We can confidently say they are the most popular trainers in Poland. They have built their reputations over many years and now both offer online platforms with their own training programs. Chodakowska uses a VOD service, while Lewandowska offers a smartphone app. Both platforms require payment, but the costs are reasonable. For example, a 3-month access to all of Ewa Chodakowska’s nearly 40 workouts on her site costs 69 zł. That’s roughly the price of a single meal out. Both trainers have their fans and critics — but regardless of which team you belong to, the important thing is that these women motivate you to stay active at home.
Stretching – a workout for the benefit of (not only) your back
Working from home is not the most comfortable. Your back suffers the most. Working in a random position on a chair, at the kitchen table, and often in bed, puts more strain on your back than in an office designed for sitting work. That’s why, during remote work, which many of us are currently doing, it’s important to take breaks and stretch your muscles. Make stretching a regular part of your home workout routine. Spending several, and now even a dozen or so hours a day sitting, sooner or later you'll develop back pain and a general feeling of tension throughout your body. For relaxation, we recommend training Created by the aforementioned Marta from Codziennie Fit. It’s simple, requires no extra preparation from you, and will take only half an hour. Benefits? Relaxation of the entire body, relief from back pain, and improved well-being.
And after your workout, treat yourself to a home spa session
Physical activity will lift your spirits during these challenging weeks. You'll notice the positive effects of regular exercise in front of your laptop screen very quickly, and it won't just be a toned figure — Physical activity affects our physical and mental health, strengthens immunity, and improves mood. Endorphins released during training—"nurture" them and keep them going even after your workout. Treat yourself to a proper home spa at least once a week. Wash your face with a gentle facial gel, then cleanse your skin with your favorite exfoliant tailored to its needs. Next, apply a nourishing mask to your face — ideally one made from easily accessible food ingredients. We've already written about such homemade mask recipes. hereWhen the mask nourishes your skin, enjoy an episode of a pleasant Netflix series. For a mood boost during quarantine, we recommend the cult classic "Sex and the City" – this one never gets old ;)
While relaxing in your home spa, don’t forget the rest of your body. After a winter spent in pants, jackets, and sweaters, your skin is begging for a treatment that boosts blood circulation. Take care of your body with our massage glove. GLOV Skin Smoothingwhich will firm the skin, improve its tone, and help fight cellulite. Use the glove massage under the shower with just water or with your favorite shower gel. And be ready for summer. After all, this quarantine won’t last forever :)
