With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. These include yoga studios as well as specialized training centres for professional athletes. As such, many people have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as before. This, however, may increase risk of injury due to a lack of supervision and unfamiliarity of using a new space.
Working out in a new environment due to unforeseen circumstances, like a global health crisis, could result in pain and injury especially if you’re trying to accomplish too much, too soon. If you’re trying to accomplish the same success as working out at the gym or training in a specialized facility, you need to be careful about how you approach your exercise program to avoid unwanted health effects.
For example, exercising at home or outside could result in injury if using unsafe substitute items for weights and dumbbells. Exercising outside could also be dangerous if you are not careful about your surroundings such as holes in the ground, using slippery surfaces during or after rain, and heat or sun exposure.
To ensure that people get the most benefit out of their exercise routine, here are some simple ways to stay active and safe in any space you choose to train.
Exercising At Home
Safety is a big concern when exercising at home.
Here are some things to consider:
- Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re doing to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
- Space: Make sure the space around you is clear of things you can trip on, such as toys.
- Props: Use proper household items to substitute for weights and dumbbells.
- Stools and benches: If using a stool or bench to support your workout, make sure that it is stable and has a wide base of support.
If you’re working out outside, be sure to check that you have adequate space and that your surface is clear of any debris such as rocks, branches, and waste.
Choose clothing to match the temperature outside. If it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.
No Equipment, No Problem!
As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights, and dumbbells to get an effective workout.
Whether you’re an elite athlete or weekend warrior, a great option is a four litre water jug. To make your exercise more or less challenging, you can add or remove water to match your fitness level.