If you have a body, you have a gym! It is important during this challenging time to maintain or even get active! Please be sure to adhere to your local government’s regulations at this time as well. Our tips are based on the American College of Sports Medicine (ACSM) recommendations for US adults. In addition to suggested ways to stay active below, be sure to check out our Understanding Exercise document to help you understand what you can do during your time inside.
Outdoor activities
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Walk it out – put on a good pair of athletic shoes and go! (Daily)
- Your dog will be happy to join you! Download the WoofTrax app and walk for an animal charity.
- Wear some work gloves and clean up your neighborhood as you move.
- Catch up on some podcasts.
- Think through emails, papers, and/or meeting agendas as you move.
- Run – put on a good pair of athletic shoes and go! (2 – 3 days/week)
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Interval train - add bursts of intensity to your workout
- Walk for 40 seconds, run for 20 seconds
- Walk 4 blocks then 10 jumping jacks
- Walk 4 blocks then 10 squats
- Walk 4 blocks then 10 push ups
- Walk 4 blocks then 10 crunches
- Walk 4 blocks then 10 supermans
- Bike - don’t forget your helmet!
- Rollerblade - don’t forget your helmet, knee pads, and wrist guards!
- Take a hike
- March in place during tv commercials
- Hike your stairs
- Jumping jacks
- Jump rope
Body weight exercises, perfect for inside your home!
Visit the ACE (American Council on Exercise) Exercise Library to ensure proper technique, make modifications and learn new exercises.
- Squats
- Lunges
- Push ups
- Ab crunches
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Core
- Crunches, sit ups, leg lifts
- Russian twists, bicycles
- Supermans, snow angels from supermans
- Bridges, fire hydrants
Be sure to work in a slow, controlled manner, while also continuing to breathe.
Virtual Fitness Classes
- RecSports has partnered with Wellbeats to gain access to the same on-demand fitness classes offered in the Private Fitness Studios in the Smith Center for Recreational Sports. Unlimited streaming access to Wellbeats on-demand fitness will be available now through April 30! Click here for more information and instructions on how to access Wellbeats on-demand fitness classes on your mobile device or TV.
- Michiana local instructor Lacey Peters is running virtual fitness classes for $10 for two weeks
- Planet Fitness is offering free virtual fitness classes the next few weeks
- YMCA 360 Virtual Classes on YouTube
- Les Mills On Demand - free trial then monthly, quarterly, or annual payment options
- Zumba® & STRONG by Zumba® virtual classes through Amazon
- Beachbody - online classes with a 14-day free trial
- Daily Burn App - 30 day free trial, available on Roku, AppleTV, Android, Amazon Fire TV, or on your laptop
- MOSSA - free 60 Day Trial
Other ideas
- Turn on your Wii, Xbox Kinect, or PlayStation Move and play games such as Just Dance, Wii Fit, or Wii Sports
Strength vs. Cardio
Strength
Strength is any activity that occurs in short bursts (example: strength training)
- Recommendation - the ACSM recommends strength training 2-3 times a week on nonconsecutive days
- Think about it this way - how can you move your body against gravity?
- The ACE (American Council on Exercise) exercise library is a great resource to learn proper technique as well as how to modify the exercise to fit your needs.
Cardio
Cardio is any activity in which you use large muscle groups repetitively.
- Recommendation - the ACSM recommends moderate activity (walking 3-4 mph) on most, preferably all days of the week
- Use a tracker to monitor your daily activity - aim for 10,000 steps/day