How to stay fit, strong and healthy when you’re working at home

Covid-19 means we’re all spending much more time at home than we’re used to.  Trips to the gym and group exercise are out of the question and likely to be so for quite some time.  The good news is these limitations don’t mean you have to stop exercising – in fact exercising at home is easier than you think.  Here are the key components to keep you fit, strong and healthy at home:

Smart Warm-up

Warm up the smart way to prepare both your body and mind for exercise and reduce the risk of injury.  The less you’ve moved during the day thus far the more warm-up you’re likely to need.  The best type of warm-up prepares you specifically for the type of workout you’re going to do.  So if you’re heading out for a run, start with a 5-minute walk gradually picking up pace.  If you’re planning a weights circuit with your home equipment start with a practice circuit using half the weight you’ll be loading for the main session.

Routine & Focus

Children, neighbours, pets and email notifications are all set to sabotage your at-home exercise plans.  So, develop a routine and make sure others in your household are aware of your schedule.  If you always used to go to pilates at 6 pm on Monday keep that slot available for pilates – you’re just doing it at home.  And let your household know what you’re up to.  Shut the door, switch your phone to silent and crack on.

Take it Online

The internet is packed with fitness advice and it can be difficult to choose who to follow.  My advice is to first select an activity you enjoy and then choose one and only one person to do that workout with online.  Here’s some of the best out there who are qualified, experienced and have built an audience pre-Covid:

Les Mills: Over 800 workouts including strength, cardio, HIIT, dance and flexibility.

Yoga with Adriene: High-quality yoga and mindful practice for people of all ages, shapes and sizes.

The Body Coach:  More than 250 free home workouts on youtube for adults and children.

This Girl Can: Discover activities that fit your needs whether that’s walking, hula hooping, or Disney dance along.

NHS Live Well: Time-saving, equipment-free fitness routines to improve your general health and muscle tone.

Rest & Recover

Enjoy the current slower pace of life to complement and supplement your activity.  You don’t need to exercise every day to enjoy the benefits – be sure to take a couple of days off each week especially if you’re new to working out.  And always make time to cool down and stretch properly after exercise to help with muscle recovery and repair and reduce the risk of injury.

Exercise is one of the best medicines available for both your physical and mental health.  Stay safe, stay well and keep moving.


©  2020 Executive Travel Vitality

Author: Julie Dennis
Julie Dennis is a fitness coach specializing in weight loss and body transformation results. She is a level 4 skilled personal trainer and a qualified member of the Register of Exercise Professionals (REPs). Julie also holds a UK Athletics Leadership in Running Fitness qualification. Prior to training as a fitness coach and establishing herself in the health & fitness industry, Julie spent over 20 years behind a desk in London employed in a variety of roles in the management consultancy, executive search and mining industries. Whilst working as part of a global team at Rio Tinto Julie experienced first hand the challenges of incorporating fitness and wellbeing into an international travel schedule. A keen marathon runner she often found running whilst on a long a haul trip an ideal reliever for jet lag.

Leave a Reply

Your email address will not be published. Required fields are marked *