Stay active at home: Calling all non-gym fans

Trying to stay active doesn’t all have to be about pumping iron and group classes. Gyms are often crowded, expensive and not all of us have the desire to train like Arnie. But whilst group exercise is most certainly not for everyone, getting active is crucial for keeping your body functioning at its best and your mind feeling sharp. And with experts sharing their view on regular exercise to support your immune system [1] now more than ever is the time to put this at the top of your priority list!

So, don’t let your dislike of gyms be a reason for taking a permanent position on the sofa! With a little imagination, there’s a whole host of ways you can get active without stepping foot out the door. Give your activewear a chance to do more than offering comfort during movie nights and get ready to work up a sweat! Oh, and don’t forget to grab a Swisse Me Ready-to-Drink Smoothie full of fruits, veggies, collagen and magnesium – perfect for an after workout snack...

 

Stay Active

 

Get Inspired to stay active with Apps or IGTV Videos

Technology has completely transformed the home fitness game, and now you can get apps that will allow you to stream workouts on your phone or tv, reaping the benefits of a fitness class from the comfort of your own home. Wake up well with a mood-boosting yoga flow, put that extra energy to use with a boxing-based cardio class or get those muscles burning during a squat-heavy resistance workout… the options are endless. And no cramped, over-booked studios or sweaty strangers are included!

If you’re still in need of some extra inspiration, social media is the place to go. Head to the profile of most top Personal Trainers and you’ll find a whole host of workout content that will help you get fighting fit, wherever you might be. Jump on IGTV to test out online classes from the likes of Barry’s Bootcamp and Psycle –access to London’s best trainers without paying £20 a pop? Sign us up!

 

Get Creative with Your Equipment

There’s no denying the positive impact of weight training. In fact, a review by the Department of Exercise Science at Quincy Collegesuggested that some of the benefits included “improved physical performance, movement control, walking speed" [2]. Get creative with what you have at home that could add a little weight to your workout and up the reps to really feel the burn. A couple of wine bottles or a bag of soil for re-doing your garden? There’s your extra load, sorted!  

 

Organise Yourself

When done right, home workouts can be seriously effective, but a lack of structure or consistency is where we often fall short. At the start of the week, use the inspiration above to write out a workout schedule that fits with your daily routine and plan out any workouts or yoga classes you want to complete, making sure to hit all major body parts with a mixture of cardio and resistance training.

Still struggling to keep yourself accountable? Rope in a mate and check in with each other to make sure you’ve both ticked off the workout of the day… or even do the workout together via video call! You’re far less likely to press snooze and opt for a lie in if your friend is ready and waiting for you to get started.

 

Stay Active

 

Think Outside the Box

Upping your activity and getting moving at home doesn’t have to be all about mountain climbers and air squats! If you don’t fancy getting all Mr. Motivator with that aerobics video in your living room, instead get your family, partner or housemates on board to learn the latest Tik Tok dance or get into an overly competitive game of Charades - you’ll be surprised at how much you can work up a sweat! Remember that Wii fit that you bought someone for Christmas on a whim back in 2005? Now is finally its time to shine!

 

Set a Goal and Work on Your Weaknesses

If your motivation is flagging, set yourself a challenge. Most of us tend to be goal-driven, and in fact, a review on the topic (Weinberg, 2013) even made an interesting case about the effectiveness of specific goal setting in sports and exercise environments [3]. Sick of feeling weak and struggling to do a single push up? Is your dodgy mobility holding you back from improving your squat technique? Use your weaknesses as your inspiration to make a change. Go on, get up and crack out that daily set of push-ups or get in your 10 minutes of mobility work!

 

References

[1] How to Boost Your Immune System, Harvard Health Publishing. Harvard Medical School. Published: September, 2014: https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

[2] Resistance training is medicine: effects of strength training on health. Department of Exercise Science, Quincy College, Quincy, MA 02169, USA. 2012 Jul-Aug;11(4):209-16. https://www.ncbi.nlm.nih.gov/pubmed/22777332

[3] Goal setting in sport and exercise: research and practical applications, Robert S. Weinberg. Doctor. Department de Kinesiology and Health, Miami University, Oxford-Ohio, United States of America. April/June 2013: http://www.scielo.br/scielo.php?script=sci_arttext&pid=S1983-30832013000200001

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