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When you’re stuck at home, traveling with work, on vacation, or quarantining, it isn’t always easy to stick to an exercise routine or maintain your fitness goals. You may only have limited access to fitness facilities or find it difficult to adjust to a new routine. Perhaps you miss the camaraderie of your gym, the familiarity of swimming laps in your local pool, or the social connection from walking or hiking with your usual group of workout buddies. If you’re used to attending a fitness class with a motivating instructor, you might also be disappointed in the intensity of workouts on your own.
Maintaining an exercise routine at home or in a hotel room can seem more like a ‘should’ than a ‘want to’. And with so many of us out of work and struggling financially at the moment, maintaining a gym membership and staying active can seem like much less of a priority. However, even a small amount of activity can make a huge difference to how well you think and feel. In fact, exercise is one of the most powerful tools we have for staying physically and mentally healthy—and you don’t need access to a gym or expensive health club to reap the rewards.
Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being, retain a sense of control during these days of great uncertainty, and stay on track with your exercise goals even when your normal routine is disrupted.
Exercise and your immune system
While being fit won’t prevent you from catching the virus, it does have many other protective effects. Physical activity releases endorphins, chemicals in your brain that revitalize your mind and body, and it can help to improve all aspects of your health. In addition to boosting your mood and improving sleep, exercise can also strengthen your immune system.
But don’t overdo it. While moderate physical activity supports immune function, too much intense activity—especially if you are not used to it—may have the opposite effect and suppress your immune system.
If you use exercise to keep up your energy and spirits in trying times such as these, you might be less inclined to turn to unhealthy coping mechanisms, such as drinking too much, which can also wear down your immune system.
Making an exercise plan to keep you motivated Planning is key to developing and maintaining an exercise routine. When making an exercise plan, consider any ongoing health concerns, the time you have available, and your energy and stress levels. Many people report feeling fatigued lately from all the pandemic- related stress, so if you’re sti ll juggl ing teaching your kids and working at home, or are unemployed and worried about finances, this may not be the time to undertake a challenging new fitness plan.
Whatever your circumstances, set reasonable goals focusing on activities you enjoy. You’re more likely to stick to an exercise plan if you start small, celebrate your successes, and build up gradually.
Prioritize your workouts. People who put their fitness activities on the same calendar as their regular appointments tend to stick to their plan. You wouldn’t cancel your appointment with your dentist because you were busy with work or just didn’t feel like it at that moment. Rather, you’d fulfill your obligation and then return to work afterwards.
Workout at the time that’s right for you. Many people who maintain a long-term exercise program workout in the mornings. Completing your fitness routine in the morning can energize you and set a positive tone for the rest of the day. Others find it helpful to take a break from work and get moving in the afternoon when their energy is flagging. A burst of activity can stimulate the brain and help you push through the rest of the tasks on your to-do list.
Be specific in your goals—and track your workouts. Rather than aim to “get in better shape,” set a concrete goal such as “walk 30 minutes in the morning on Monday/Wednesday/ Friday/Saturday.” Try one of the many fitness trackers or smartphone apps available to keep a record of your progress— or simply use a calendar to note the length of your workout, distance, and effort level. Tracking your progress can help keep you accountable, provide a sense of accomplishment, and encourage you to keep going.
Say it out loud. Tell a friend what your goals and routines are or post them on social media. You’re less likely to skip a session if you know your friends will be asking about how you got on. And if they give you positive feedback, it will give you a boost for your next session. Working out with a buddy can also help keep you on track, even when you can’t be physically together. Set up regular times to exercise with each other via a phone or video call—and offer each other support and encouragement.
